Nutrition advice to help build and maintain strong bones throughout your life.
The bones of the body support our structure and perform functions like keeping the body active and strong. Somehow we do not give importance to the functional aspects of our bones and they are taken for granted as a result of which the bones become weaker. In this matter it has to be kept in mind that bones are in need of constant nourishment.
From a fairly early age, the bones start to lose in strength and experts tell us that as early as 25 years you lose more bone than is built. The result is bones become progressively thinner, and their creeps in the possibility of fractures and breaks. To avoid such a disaster, steps have to be taken and we share here six steps to prevent bone loss:
1. Start taking lean protein in reasonable quantities
Protein intake is necessary for bone health. Through protein intake collagen fibers are produced and these provide a good framework for bones. While the protein intake lends support to younger people, this activity is also essential for older people which even includes adults over 80. As for older people, it can be stated that those who do not take protein are exposed to risk of fractures as compared to those who take protein.
Food Intake: For females the food intake should include 5 ounces of lean protein like skinless poultry, fish, and fat-free-dairy foods in a day. For men the serving can be raised to six ounces.
The don’ts - Do not take red meat, poultry skin, butter and cream.
Cautions to be exercised: Take care and keep a good balance and ensure intake of calcium.
2. Fruit intake is helpful and so are veggies.
Research proves that fruits and vegetables intake add to the bone health. They prevent calcium loss from bones and infact bolsters bone health. The vitamins and minerals can fortify bones and also serve to maintain the muscles that support them."
Take fruits: All kinds of fruit and vegetable are extremely useful for bone health.
3. Calcium-rich foods to be taken
The diet must contain sufficient calcium to fulfill needs of the body. Calcium has a very special relationship with bone health. Lack of calcium support can cause bone loss and broken bones.
Food intake must include Low- or non-fat dairy products. Food items like milk and yogurt are a big support. The quantities required vary with age.
For those under 50 a total of 1,000 mg of calcium from foods and supplements is needed. For over 50 the quantity required is 1,200 mg of calcium and 800 to 1,000 IU of vitamin D.
4. Keep exercising
Target at least 30 minutes of exercise each day.
If you can't do high-impact weight-bearing activities such as running, try lower-impact exercises, such as walking, stair climbing (step machines), low-impact aerobics and elliptical training. For muscle strengthening, exercise with free weights or a resistance band.
5. Get vitamins and minerals
Fruits and vegetables contain nutrients that research suggests are beneficial for bones. The list includes
Magnesium: spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens and raisins.
Potassium: tomato products, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas, plantains and prunes.
Vitamin C: red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, Brussels sprouts, papaya and pineapples.
Vitamin K: certain dark green leafy vegetables such as kale, collard greens, spinach, mustard greens, turnip greens and Brussels sprouts.