Bone Health: Do’s & Don’t for Good Bones!

Bones are like blueprints for bodily structure. They form the foundation for our body that supports all the mass and organs. 

Table of Contents:

• Why is bone health important? 

• Here are the vital functions of bones

• Food that strengthens our bones

• Food That is not so good for bones

• Tips for Healthy Bones

Why is bone health important? 

It is the basic structure that supports our body, and we must nourish it for a healthier life as we age. Sometimes, we don’t even realize that our bones require more attention than we give them. 

Here are the vital functions of bones:

• Bones anchor muscles in our body

• Help in storing and releasing fat, calcium, and minerals

• Protects vital organs

• Produces blood cells

Bone health is of utmost importance for all, especially for women. Women are more prone to risk of bone loss after menopause.

Poor bone health can cause osteoporosis and substantially increase the risk of bone fracture. However, milk is not the only solution for healthy bones. We must remember that other nutrients like Magnesium, Vitamin A, and Vitamin D are required to absorb calcium into our body. Our daily diet should be sufficiently packed with the following foods that boost bone health and provide enough calcium and other nutrients.

Food that strengthens our bones:

1. A glass of 6 raw carrots with 50 gms of spinach juice daily can help strengthen bones. It contains approximately 300 mg of calcium and is packed with antioxidants, which have a beneficial effect even on the skin.

2. Most whole pulses like rajma, kabuli chana, black dal, and kuleeth have between 200 to 250 gms of calcium per 100 gm of raw dal.

3. Eat about 2-3 tablespoons of white and black sesame every day.

4. Green leafy vegetables like spinach, kale, broccoli are very good for bones as they have fibres, vitamins, and iron.

5. Consuming enough proteins is essential, too. Eggs, legumes, and lentils are rich in protein.

6. A citrus-rich diet is another important aspect that should be a part of our meal plan. Berries, oranges, and grapes are rich in vitamin C.

Food That is not so good for bones

• High sodium foods

• Snacks high in sugar

• Carbonated drinks: They are rich in sugar and caffeine and contain phosphoric acid that hampers the bone density

• High caffeine content or excess of it in the form of too much coffee or tea can lead to loss of calcium from bones

Tips for Healthy Bones:

Here are a few tips to ensure good bone health as we age.

• One must ensure adequate calcium and vitamin D levels. Regular tests and doctor consultations can help one take the required steps to maintain the required levels of calcium and vitamin D. Also, one must refrain from taking supplements of calcium and vitamin D without the doctor’s advice.

• One must ensure the intake of protein in the diet, as protein is one of the building blocks for strong bones. Protein sources may include eggs, lentils, white meat poultry, lean beef, dairy, shrimp, and soy.

• Weight-bearing exercise and resistance exercise help slow bone loss. Therefore, one must stay physically active regularly.

• Maintaining appropriate weight is crucial. Being underweight is equally dangerous as being overweight, as it increases the chance of fractures.

• Smoking and consuming alcohol must be avoided for stronger bones as these may impact bone strength.

Healthy bones are the foundation of good health. Therefore, one must ensure that calcium and other important nutrients in the diet are included to strengthen bones. Besides diet, an active lifestyle and healthy weight are important for strong bones.