Again bone problem, calcium is not enough: Check this out

When you have a perfect body at the time of adult, then as life goes on and your age increases the health of calcium decreases. Because bone health depends on calcium intake many people think only calcium can be solved. But in reality, there is also another nutrient that has an impact on bone health.  

Many people discover the calcium-related disease in their life but many people just go for supplementation form. Which is right but the better option for bone is can be your food. Eating food good for your bone is the key factor. 

We see most calcium deficiency in men and women after the age of 40. The reason is not enough of having calcium. But it's not only calcium there are other nutrients that also help calcium to make better bone. 

You can make better bones with the help of food but choosing the right amount of food is also important. Along with food the exercise or physical activity is very important. Because like bicycle needs oiling and use for its health. Like only the body also needs foods and exercise for their health. 

Today I m going to help you to improve your bone health. Which is also important for your health. 

There are four major nutrients you should take if you're looking for bone health. 

1. Calcium 

As we know, calcium is the main ingredient to keep your bone strong. Bone needs calcium for function. But when the deficiency of calcium occurs then problems like osteomalacia, osteoporosis, fractures, backbone problems. 

Sometimes only calcium deficiency also not there and in many cases other factors like oxalic acid and phytic acid decrease the absorption of calcium. They are present in green leafy vegetables. So keep in mind others factors also affects the absorption of calcium. 

Like some foods decrease the absorption of calcium, there is also lactose which is present in milk increases the absorption of calcium absorption. 

The best foods of calcium are milk and dairy products, green leafy vegetables, ragi (nagli) flour, bajra (pearl millet) flour, chickpeas, rajma (kidney) beans. Increase these foods in your diet and your diet will contain a good amount of calcium. 

2. Phosphorus 

Calcium itself is not enough for bone but with calcium and phosphorus ratio is required for good bone health. Phosphorus does play important role in making bones. You have to keep in your mind that calcium-phosphorus is also equally important.

And absorption is better when the calcium and phosphorus ratio is proper. 

The phosphorus sources are Milk, dairy products, chickpea, pearl millet (bajra) flour, urad dal, moth beans, sunflower seeds, walnuts, kidney (rajma) beans.   

3. Vitamin D 

Vitamin D also plays important role in the health of bones. The researchers had found the data, If a person having vitamin d deficiency then there are high chances of bone disease in the future. Like we say precaution is better than cure.


 

Here are the good sources of vitamin d: for vegetarians, it is sunlight before 10 am in the morning and for other people, the foods are fish- tuna, salmon, cord liver oil, egg yolk. 

When you consume vitamin D along with calcium, the absorption is very effective. 

4. Protein 

For building body blocks and giving strength to the body these roles are played by protein in bone health. Protein contains amino acids that play multiple roles in our body. Protein is the main component in our diet that is going to look after our body for strength and sometimes it also gives us energy also.

Protein-rich foods are Milk, dairy products, meat and meat products, legumes, nuts. 

In short, I want to tell you that bone health is not only to focus on calcium in fact with calcium you also have to keep an eye on phosphorus, vitamin d, and protein. They balance each other and maintains bone health in a proper manner. 

Along with all these foods the other important factor is physical activity. Many people don't do the exercise and then they can feel the problems like bone disease along with that joint pain can also occur. So look after your diet and also include some exercise in your lifestyle so you can become a better person in health-wise. 

I hope if you come across this kind of situation in life. Remember these things. 

Stay healthy and stay safe

Comments

Post a Comment

Popular posts from this blog

Vitamin A: Sources, its benefits and deficiency

Image
 Many times we heard the term vitamins. In advertisements of food products, we heard the term vitamin. They claim that this particular vitamin in our product they are good for your health and all. But what is a vitamin, Does it really play important role in our health? Let me explain it to you. A vitamin is a vital substance. Like protein, carbohydrates, and fats, the body needs vitamins for various functions. But the difference is vitamins are needed in low quantity as compared with major nutrients.  Most of the vitamins are not synthesized in our body and hence we have to take them from our diet.  The main characteristics of vitamins are: They are a vital organic dietary substance that is not a carbohydrate, protein, fat, or mineral. The need for vitamins in our body is in small quantity.  They cannot be synthesized by the body and must, be supplied through food.  Now they are classified into two major parts: Fat-soluble vitamin and Water-soluble vitamin....
Read more

Go Go Squid (Season 1): Story of Tong Nian and Han Shang Yan: Episode 35 -41

Image
 GO GO SQUID  In episode number thirty-six , An old member (Solo and Han) of the team Solo, so everyone is a bit emotional right now. Tong Nian keeps him company through his emotional state. Later Tong Nian fell asleep in Han's room. As the next day, Tong Nian's alarm started ringing and the voice was loud so Han got up to turn off the alarm but seeing Han's face Tong Nian suddenly wakes up he thinks Han might have taken advantage of her last night (But Han is a gentleman).  But he didn't do anything and they got up early so Han tells her to go back to sleep it is still early and next time in the future when they will live together Han is going to be in charge of setting alarm (Morning romance are the best).  As there was a match going to be and the host was Ai Qing. But one surprise for all appeared. Fan poll was taken who they want to see play the top was Han (of course), then Solo, Ai Qing and the best player of the team Solo and they have to play this celebrity m...
Read more

Information about weaning for beginner mothers.

Image
Many people have heard about the word weaning. But do you know what does it mean? What does it mean?  Here, let me explain all things about Weaning.  What is Weaning? Weaning is the term that comes from 'wemian' and it means accustom. Weaning begins from the moment supplementary is started and continues till the child is taken off the breast completely. We give children all liquid forms of food but weaning is the term when semi-solid food is given to the children. As the children are growing their need of the body for food is also increased. They do more activities and to give them strength for that they need more food.  The importance of Weaning Infants in our country thrive on breast milk alone up to six months of life and their growth rate during this period is satisfactory. After six months, increased needs of calories and protein of growing children cannot be met by diminishing output of mother's milk.  Milk is also a poor source of vitamin C and supplementation...
Read more