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Nutrition for healthy bone

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Healthy bone means- strong, firm, dense and immune to fragility and diseases. If your bones are weak, you cannot do any physical activity without having trouble and the most common problems are vulnerability to fracture, injury, bone diseases, infection, spasms, etc. This is the reason why doctors recommend healthy and appropriate nutrition for bones.  

Get enough Vitamin D from the sun and food

The most crucial vitamin required for healthy, dense and strong bones is vitamin D. The best source of vitamin D is the mighty sun. Ideally, you should expose yourself to the morning sun (because you tan less) at least 15 minutes to help your body synthesise more vitamin D from the ultraviolet rays. Unfortunately most of us do not have the time to do this ritual. But yes, your nutrition for healthy bones can get sufficed by Vitamin D supplements and natural resources. Take vitamin D supplements as directed by your physician if you are deficient in vitamin D.

Foods having the highest source of vitamin D2 and D3 are mushrooms, fortified cereals, tofu and eggs. You can also have dairy products like buttermilk, low fat milk and yogurt to boost your intake. Oily fish including salmon, mackerel, herring, tuna, etc. are also excellent sources of vitamin D

Calcium rich foods are must needed for you

Calcium makes up for the mineral density of bones. One of the main reasons why we experience weakness in bones is deficiency of calcium, which further makes you vulnerable to having osteoporosis. For middle-aged adults daily calcium requirement is 1000 mg/day which increases to about 1200 mg after 50 years of age.

Thus, we offer you a list of foods that would supplement nutritional requirement of calcium for you...

Do not worry about gaining weight. Choose for fat free versions of dairy and they are milk, yogurt, butter, cheese, buttermilk, etc. Doctors insist at least 2 glasses of milk daily for children and old people, otherwise you can stick to a glass daily. If you are intolerant to lactose then go for organic milk- almond milk and soya milk are the healthiest choices of calcium for you.

All leafy greens including spinach, turnip, kale, celery, broccoli, asparagus, lettuce, celery, broccoli, cabbage, scallions, etc. are rich sources of calcium and you must consider eating them on daily basis.

Opt for fortified fruit juices if you do not have blood sugar or weight gain problem. They contain calcium and other essential minerals required for your bones. Otherwise drink plenty of fresh fruit juices of orange and lime.

Eat foods rich in Vitamin K for healthy bones

A lesser known fact to many is the significance of vitamin K for your bones and you indeed require vitamin K for strong and healthy bones and to protect yourself from osteoporosis. Organ meat like beef and chicken liver, kefir, sauerkraut, fermented foods, onion, basil, parsley,etc. are some foods that contain good amounts of vitamin K.  So make sure you are eating them sufficiently to restore your bone health.

Magnesium and phosphorous rich foods

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Do not forget these two vital minerals because they help in bone growth, regeneration and maintaining integrity of your bones. Natural sources of magnesium and phosphorous are dark green vegetables like spinach, broccoli,  and collard greens, beans, legumes and nuts (Brazil nuts, almonds, pistachios, etc), sunflower seeds, bran flakes, wheat, chicken, turkey, etc.

Written by: healthplus24.com team

Date last updated: June 08, 2015