Vitamins And Nutrition For Healthy Bones

By | December 29, 2008

Bone Health And Foods For Healthy Bones

Calcium is the mineral in the bones, which are utilized, based on the need of the body. Poor dietary calcium results in greater demineralization, thereby resulting in leaching of calcium from the bones. About there to four servings of calcium rich foods, on a daily basis proves beneficial.

Healthy bones indicate a healthy body. Overall health is possible with a balanced diet, physical exercise and lifestyle modifications. Bones are always associated with the intake of calcium. Calcium is important for bone and teeth health. Calcium is also helpful in the regulation of blood pressure, heart beat and nervous system. Research reveals the positive correlation between calcium intake and the incidence of premenstrual syndrome. Adults require about 100 milligrams of calcium, on a daily basis. Post menopausal women require around 1200 milligrams, whereas nursing mothers require 1500 milligrams.

Diet For Healthy Bones And Healthy Eating Nutrition

Calcium rich foods that contribute to healthy bones are milk, ice cream, cheese, tofu, yoghurt, calcium fortified soy drink, and calcium fortified orange juice and canned sardine or salmon with bones. Soy products are effective in proper bone health, especially in post menopausal women. It also prevents bone loss. Tofu or cottage cheese from soy are a rich source of genistein, a type of phyto estrogen. They function as a replacement of hormone replacement therapy. Calcium enriched bars or fortified cereals are also available in the market. Dried beans and dark green leafy vegetables are also good sources of calcium. Skimmed milk and low fat dairy products help the bones and the heart. Certain non dairy foods that are rich in calcium are dried figs, Chinese cabbage, turnips, mustard greens, kale, soy nuts and dandelion. Avoid the intake of excessive animal protein, as it obstructs the absorption of calcium. Excessive intake of meat is followed by a glass of milk, to restore the calcium in the diet.  Reading food labels is an excellent technique to keep a track of the ingested nutrients.

A healthy diet helps in bone development and helps in the replacement of bone density or bone mass. Calcium in the diet is also important to ward off the condition, osteoporosis. Osteoporosis is a condition, accompanied by brittle and fragile bones. This condition increases the incidence of fracture and is common in elderly. Poor management of weight further worsens this condition. Calcium supplements are the last option. Avoid alcoholic beverages, as excess harms the cells of the bone. It also decreases their ability to absorb vitamin D and calcium.