There are many articles revolving around the internet on why should you maintain good health all through your life? Indeed, is this question important in this hectic world, where there is a mad scramble to have breakfast? Lunch? Dinner? Yes, your bones are the important structures of the body and in old age, you can suffer from various ailments related to the body. In this article on top 8 super foods for having strong bones information will be given on vegetables, leafy greens and meat that can enhance bone mass and contribute to health.
Having a nutritious diet can assist you in developing strong bones from a very young age and it is mandatory that you have to be fit to save yourself from not only from simple ailments but also dangerous ones. The amount of calcium should be in the required level (700 mg per day) for strengthening your bones. Vitamin D is also essential for helping the body to absorb calcium. The other nutrients are potassium, vitamins, beta-carotene and protein.
If you do not have strong bones, you can suffer from osteoporosis and rickets. These can cause bones to become brittle and suffer fractures.
Do you know there are people who can become prone to deficiency in Vitamin D? They are classified as babies and young kids (below five years); breastfeeding and pregnant women; senior citizens above 65 years old; the people who are not exposed to the Sun.
Women, in the menopause period, can lose calcium as their ovaries stop producing estrogen. A healthy and balanced diet is necessary for these kinds of women.
Non-vegans can easily get calcium from dairy products, but vegans usually get from other foods such as fortified soya, rice and oat drinks, pulses, white and brown bread, dried fruits such as apricots, figs, raisins, prunes etc. If you are one following a vegan diet and in pregnancy or breast feedings, you have to ensure that the baby is provided enough vitamins and minerals to be born or remain healthy.
List Of Foods For Strengthening Bones
Known as the best source of calcium, it also contains various essential components such as phosphorus, riboflavin, Vitamin D and magnesium. If you are an adult, the minimum consumption of milk should be at least two glasses. In case of children and teenagers, they can drink more volume of milk. A single glass of milk contains 300 milligrams of calcium.
Normally, a girl’s bones grows and lengthens till the age of 18, and for boys, the age is 20. Then the body sets to strengthening and hardening of bones.