Superfoods For Your Super Strong Bones | Musculoskeletal Issues slideshows | Body & Health Conditions center

Osteoporosis Weakens The Bones As You Age

Thinning of bones with age is called as osteoporosis. This usually happens once a person reaches middle age. The process is accelerated in women once they hit menopause. Due to the weakening of bones, fractures are a common occurrence. Fractured pelvis, due to osteoporosis, especially in old age, can prove fatal. In women above the age of 60, it is the second most common cause of death. Men are also affected by osteoporosis though the disease sets in them around ten years later compared to women. However, osteoporosis can be prevented or delayed to a great extent is one is careful about his diet. A diet rich in calcium can prevent the age related bone loss and prevent the development of osteoporosis.

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Milk/Calcium Is Important For Strong Bones

Calcium is an important component of bones and it is necessary to take adequate amounts of calcium every day to maintain the health of the bones. Adults are recommended around 1000 milligrams per day till the age of 50 years. Women start losing calcium rapidly once they hit menopause. Therefore, they are advised to consume at least 1200 milligrams of calcium per day after menopause. The same goes for men after they reach 71 years of age. The best source of calcium is milk. Experts say that every time you drink a 8 ounce cup of milk, irrespective of whether it is skim or low fat, you get 300 milligrams of calcium. The National Institute of Child Health and Human Development (NICHD) recommends drinking skim or low fat milk as this milk is rich in calcium while being low in fat. Therefore, calcium absorption is much more effective. Apart from calcium, milk is also a good source of potassium, magnesium, riboflavin, phosphorus and Vitamins D, A and B12 which help in the development of healthy bones.

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Dairy Products Are Important For Keeping The Bones Healthy

People who are not particularly fond of milk can depend on yogurt and cheese for their daily calcium needs. It is believed that just one cup of yogurt a day is enough to meet 50% of your daily calcium requirement. Moreover, it is rich in lactoferrin, a protein that binds with iron and facilitates the proper growth and functioning of osteoblasts, cells responsible for the building of bones. Yogurt is also rich in minerals like phosphorus, potassium and magnesium and vitamins like A, B, and D which are important for maintaining healthy bones. People who are lactose intolerant can eat cheese to get calcium. You can get up to 30% of your daily recommended dose of calcium by consuming just 1.5 ounces of cheddar cheese. Apart from calcium, cheese is rich in vitamin B which is good for the general metabolism of the body.

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Eat Sardines For Healthy Bones

If you do not like milk or dairy products, take heart! They are not the only sources of calcium. If you are a fish lover, you can get all the calcium you need just by consuming sardines. It is believed that eating just 3 ounces of sardines can give you more calcium then a glassful of milk. Besides calcium, vitamin D is also present in abundant quantities in sardines. They are also rich in vitamin B12, omega 3 fatty acids and phosphorus. If you live in a place where fresh sardines are available, you are really lucky. Simply add sardines to your salads, pizza or pastas and you have consumed your daily recommended dose of calcium. People living in places where fresh sardines are not readily available have no reason to worry. Canned sardines are readily available in almost all places and the calcium in them remains intact even after canning. So, just eat sardines and see how your bones become stronger.

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Eating Salmon Is Another Way Of Making Your Bones Grow Strong

A recent research conducted by the University of Maryland Medical Center has shown that omega three fatty acids are not only good for your heart but also help in the absorption of calcium by the body. It is also a known fact that vitamin D is important for calcium absorption. And what better way to get both omega 3 fatty acids and vitamin D then by eating salmons. They are a type of fatty fish rich in omega three fatty acids and vitamin D besides calcium and proteins. People who consume salmon regularly have stronger and healthier bones. This is because salmon helps in increasing bone accumulation and bone density. So eat salmon for a healthy heart and strong bones.

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Leafy Green Vegetables Promote Bone Health

Leafy green vegetables are a good source of almost all the vital nutrients. And this includes calcium too. One of the most easily available green vegetable is spinach. And experts say that consuming just one cup of spinach a day can take care of one-fourth of your daily calcium needs. Besides calcium, spinach is also a good source of vitamin A, C and D, iron, potassium, magnesium and fibers. Similarly broccoli is also very rich in calcium and vitamin D. Collard is again a good source of calcium besides providing magnesium, omega three fatty acids and vitamin K. A cup of collards provides 350 milligrams of calcium. A cup of turnip greens contains 200 milligrams of calcium. Chinese cabbage, kale and bok choy are other examples of green leafy vegetables rich in calcium which aid in the development of strong bones.

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Fortified Foods Are A Good Source Of Calcium For Strong Bones

In the busy life that most of us live today, our diet often takes a backseat. We tend to grab a bite of anything on which we can lay our hands on in a jiffy without taking into account the nutritional content of the food. It is in such scenarios that fortified foods come to our rescue. Starting your day with fortified cereals is a good idea. They may contain as much as 1000 mg of calcium in every cup. A fresh glass of orange juice may not contain calcium or vitamin D but a glass of fortified orange juice may contain as much as 240 mg of calcium. Similarly, cereals like Total Whole Grain and Wheaties may provide you with almost one-fourth of your daily vitamin D requirement. It is recommended that before buying fortified foods; always check the label to see its nutritional content.

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People With A Deficient Diet Can Depend Upon Calcium Supplements For Strong Bones

Experts say that calcium supplements are not for everybody. It is only the people who eat a calcium deficient diet who should take these supplements. Taking excessive calcium can lead to kidney stones and is also not good for your heart. But then, if the diet lacks calcium, supplements are ideal to meet the daily dietary requirements. Calcium supplements are generally available in citrate and carbonate forms. While citrate salt is readily absorbed and can be taken any time, the carbonate salt is best absorbed when taken after meals. Ideally, no more than 500 milligrams of calcium should be taken at a time and there is no extra benefit of taking more calcium than is recommended for a particular age.

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Nuts And Seeds Are Also Good For Your Bone Health

Consuming nuts and seeds also contributes a lot in the development of strong bones. Walnuts, flaxseeds, almonds and pistachios are all very rich in calcium. Besides, they also contain minerals and omega three fatty acids in abundance. Omega three fatty acids are not only good for your heart but also slow down the rate of bone loss. They also facilitate the formation of new bone. Nuts like peanuts and almonds are rich source of potassium which prevents the loss of calcium through urine. All these nuts are also rich in proteins and minerals which help in keeping the bones strong. Similarly, seeds like pumpkin seeds, flax seeds, sesame seeds and sunflower seeds contain ample amounts of magnesium, a mineral essential for maintaining the health of the bones.

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www.thirdage.com/osteoporosis/15-foods-that-build-strong-bones

Spend Some Time Out In The Sun To Get Healthy Bones

Even though sunlight cannot be termed as a superfood, it is vital for keeping the bones in a healthy state. This is because, it is important for the production of vitamin D which is necessary for the absorption of calcium and magnesium from the diet. Although some amount of vitamin D is present in the food we eat, it is sunlight which is mainly responsible for producing vitamin D3, also known as cholecalciferol. Experts advise to spend at least 20 minutes out in the sun every day, without sunscreen to produce adequate quantities of vitamin D. So, it is reasonable to conclude that sunlight also acts as a superfood for healthy bones.