4 foods to include in your diet (and 3 to avoid) for stronger bones
Here
is what you should eat
Bones support
our body. It surrounds our delicate organs and protects them from any kind of external
injury. And it is very important to have strong and dense bones. Flexible
muscles and strong bones both are important to be physically fit. Many
nutrients help to keep our bones healthy and out of all Vitamin D and calcium
are the prominent ones. Calcium is essential for muscle contraction, oocyte
activation, strong bones and teeth, while Vitamin D helps to absorb calcium in
the body. Apart from this, vitamin K, vitamin C, magnesium, and phosphorus are
some other nutrients
required for your bone health. Here is a list of 4 foods that are good for your
bone health.
Soybeans
Being a good
source of protein and calcium, soybean is a bone-friendly addition to our diet. A study carried
out by researchers from the University of Missouri in Columbia suggests that
consuming soy-based products could help strengthen bones in postmenopausal
women.
Green
leafy vegetable
The green
leafy vegetable is something you must include in your diet. Vegetables like
kale, broccoli and spinach are packed with different kinds of healthy
nutrients, which are not only good for your bone health but also keep other
chronic diseases at bay.
Pumpkin
seeds
Pumpkin seeds
are a good source of magnesium that help in bone formation. High intake of
magnesium increases the bone density and reduces the risk of osteoporosis. The
seeds also contain healthy fats that reduce inflammation and maintain bone
strength.
Sardines
Sardines are one of the widely consumed fishes in India. It is a part of the
staple diet in the coastal region of Kerala and Andhra Pradesh. Sardines are a
rich source of calcium, Vitamin D, Vitamin B12 and other bone-building minerals
like phosphorus and zinc.
Avoid:
Salty food
Food with high
sodium content can increase the risk of high blood pressure and is also not
good for your bones. Sodium affects the amount of calcium balance in the body
by increasing its excretion. Make sure you eat salt in moderation and do not
sprinkle additional salt on top of your food.
Avoid:
Caffeine
You may feel
energized after drinking caffeine, but the feeling goes away after a while. It
has been found that people who drink more than 300 milligrams of coffee everyday
suffer from bone loss.
Avoid:
Fizzy drinks
High in sugar
and phosphorus, fizzy drinks can both harm your teeth and bones. Try to stay
away from it as much as possible. As per 2006, carbonated beverages, are
associated with low bone density in older women.