Written By: Shraddha Rupavate | Updated: June 9, 2014, 6:11 PM
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Fish like salmon and sardines are rich in calcium. Moreover, just 3 pieces of salmon fish can provide you with the entire daily recommended allowance of vitamin D . They are also rich in omega 3 fats, which help in lowering the rate of bone loss. Read more about health benefits of salmon fish
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Green and leafy vegetables like spinach (palak), spring onions, fenugreek (methi), cabbage (gobi), broccoli are the best sources of calcium for people who do not consume much of dairy products like milk, yogurt and cheese. Just one katori of cooked leafy vegetables like spinach can give you about 25 percent of your daily calcium requirement. Spinach is also rich in vitamin K which helps in boosting the bone mineral density.
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Eggs are one of the cheapest sources of good protein. But they are also rich in vitamin D. Egg yolk can provide you with almost 6% of vitamin D that your body requires every day.
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Although oranges are mainly consumed for their richness in vitamin C, they can also help to build healthier bones. Vitamin C or ascorbic acid plays an important role in the absorption of calcium.
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Nuts like almonds and groundnut have higher amount of potassium, which plays a role in preventing loss of calcium through urine. Walnuts are known for their richness in omega-3 fatty acids. Omega 3 fats are crucial for slowing down the rate of bone loss and enhancing the process of bone formation. Nuts are also fair sources of protein and some other nutrients that contribute to stronger bones.
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A handful of prunes or dried plums is a must have for women who suffer from osteoporosis. They contain a fiber called inulin, which helps in calcium absorption in the body and bone strengthening. They also help in curing arthritis.
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Bananas are rich in potassium, calcium and magnesium. All three nutrients help in bone strengthening. Read more about 10 healthy reasons to go bananas!
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The entire human skeleton is thought to be replaced every 10 years through the process of bone dissolving and remodelling. But when the bone build-up lags behind the process of bone breakdown, you’re likely to suffer from lowered bone mass or osteoporosis. For keeping pace with bone breakdown you should supply your body with two essential minerals: calcium and vitamin D. The daily recommendation for calcium in adults (upto age 50) is 1,000 milligrams and vitamin D requirement is 200 international units (IUs). Your bones form an important framework for providing structure to your body and protecting your internal organs from direct trauma. So, it is better that you start taking good care of them by including these foods in your diet.
