There is a famous phrase that you all would have heard which says, “You are what you eat.”
What you eat in a day has a significant impact on your body and soul. If you eat healthy food, that will have a long-lasting satisfaction effect on your body.
To be strong and mindful, you need to eat fresh, hygienic, and healthy food; this will give you sufficient endurance to complete household chores in time.
One of the significant impacts of inadequate diet has been seen on bones. In a few years, bone diseases are becoming very common among women. A study says: women are more likely to get bone diseases than men. It is estimated, over 35 % of postmenopausal women suffer from Osteoporosis.
According to the National Centre for Biotechnology Information, almost 10 million individuals in the United States have Osteoporosis. Nearly 33.6 million people have less bone mass or Osteopenia, which is expected to increase with each passing year which is very alarming.
NFL odds for winning the super bowl also depend on eating a healthy diet that helps players perform more efficiently.
Essential minerals and vitamins for bones:
These are the essential vitamins for bones:
- Vitamin D
- Vitamin K
Essential foods for healthy bones:
Nuts are the ultimate source of magnesium and phosphorus, which helps to strengthen your bones and body. However, nuts contain many vitamins and minerals, including Omega-6 and Omega-3, Vitamin E, proteins, fats, etc. Nuts are also very effective in preventing different chronic diseases.
Magnesium helps you retain and absorb calcium in your bones; likewise, phosphorus works with calcium to help build bones. According to NIH, 85% of phosphorus is found in bones and teeth in your body.
Some important nuts for healthy bones include; almonds, cashews, walnuts, pistachios, pecans, peanuts, etc.
Leafy green veggies:
Leafy green vegetables are also known as cruciferous veggies and are also very important for bone development. They are the source of Vitamin K and Calcium. Calcium helps in keeping your bones healthy, and Vitamin K helps to prevent Osteoporosis in bones. A study showed that the women who consumed more than 9 servings of veggies like broccoli, cabbage, and spinach experienced fewer bone diseases.
Important cruciferous vegetables are cabbage, broccoli, spinach, kale, etc.
Dairy products are actually a very good source of proteins and nutrients. They contain calcium, phosphorus, Vitamin B, and potassium, etc. Consuming dairy products help you to prevent osteoporosis and bone fractures. Adults need 700mg of calcium daily, and dairy products are a good source. Increase your calcium intake throughout the day.
Some dairy products include; yogurt, milk, cheese, butter, etc.
Beans are rich in fibers, proteins, magnesium, and calcium, which help in strengthening your muscles and bones. Plant foods are essential for the daily calcium requirements of your body. A cup of beans contains 84 mg of calcium.
There are a variety of beans that you can eat, for example, black beans, edamame, chickpeas, lenticels, soybeans, etc.
Seeds naturally contain some vitamins and nutrients that are essential for the healthy development and strengthening of your bones and muscles. Moreover, seeds are also helpful in maintaining the hormone levels of your body. Seeds contain magnesium, calcium, and phosphorus that are important food for strong bones. Seeds lower your blood cholesterol level and are good for the brain and nervous system.
Types of seeds include chia seeds, sesame seeds, flax seeds, sunflower seeds, etc.
Fish is a great source of Vitamin D. According to the National Institute of Health; vitamin D plays a great role in the healthy growth of your bones. Almost 50% of the world’s population is suffering from the efficiency of Vitamin D.
Some fish that are rich in nutrients are tuna, salmon, and trout, etc
Fruits and juices:
A wide range of nutrients that are essential for our bones can be taken from fruits. Almost everybody has access to fresh fruits. Fruits contain a variety of nutrients, including calcium, vitamin D, and proteins. Figs, oranges, apples, and dates are rich in nutrients and, therefore, healthy for bone development. 100 grams of an apple contains 6 mg of calcium and 0.3 grams of proteins.
Oranges, bananas, apples, papaya, and grapefruit are excellent for bones.
Whole grain cereals:
Whole-grain cereals that are rich in calcium and vitamin D are excellent sources of nutrients for the development of bones. For example, Oats and bran cereals are really good for your bones. You can buy a variety of cereals from the market at a very reasonable price.
Eggs are high in Vitamin D and proteins. Vitamin D helps in the healthy development of your bones and also for calcium absorption. Eggs are also very helpful in reducing the chances of bone diseases like Osteoporosis. The portion that is white in the egg is highly rich in proteins. Thus eggs play a great role in your bone development.
Fortified foods are also a great source of nutrients in case you don’t like dairy products and veggies. Stored fruits like juices, cereals are fortified with vitamin D and Calcium. Always read the labels before buying so you can get a better idea of what you are buying.
Activities for healthy bones:
Exercise, daily walk, and jogging are very important to make your bones strong and healthy. Scientists have said that doing exercise daily helps you to build your stamina and make your muscles and bones strong.
Researchers have shown that people who are less active have more chances to become obese. Obesity leads to many other health problems, including bone weakness, Osteoporosis, etc.
Supplements intake and foods to avoid:
In addition to eating healthy food, you can also take some vitamin and iron supplements that help to complete your body needs.
Also, some foods are harmful to your body and bones, including alcohol, caffeine, junk foods, soft drinks, etc. So avoid the intake of these foods to make your bones healthy and fit.