Healthy bones for a lifetime are possible with the right food

  • on March 15, 2023

This is where we can find it. It’s in the kitchen, according to Priyanka Kandala, a Bengaluru nutritionist who also lists vegetables and fruits with high water content.

On a hot day, the sight of dark green or striped watermelons is enough to excite you. 90% of this fruit is water.

Coconut water has many vitamins and minerals. A study recommends coconut water as a treatment for diarrhea. It inhibits the growth of bacteria that causes diarrhea. Coconut water can also be used to hydrate the mouth.

About 90% to 96% of lettuce, and tomatoes is water. These vegetables can easily be added to your daily diet as salads or curries. These vegetables can also be used in sandwiches.

Tomatoes are anti-cancer and protect against neurodegenerative and cardiovascular diseases. They also help maintain skin health.

Cucumbers are high in water and low in calories and have potential anti-diabetic and cholesterol-lowering properties.

It was 30 years ago, but Tandra Banerjee (53), of Asansol West Bengal, clearly remembers the terrible pain she felt after she fell off a motorcycle and broke her right ankle.

After a few X-rays, and consultations with doctors, it was discovered that she had broken the fibula on her right ankle.

She took six months to recover the strength of her ankle. Over the next three decades, she fractured different parts of her right leg at least seven more times. Although there was no significant discovery regarding the bones, her doctors advised that she lose weight and eat a healthy diet.

Although losing weight may have helped her to avoid breaking more bones, she still makes sure to eat enough calcium and protein. She was just about to enter menopause and was given vitamin D-calcium tablets.

Bone heroes

Experts believe that bones are complex structures that provide strength and shape to the body. But, bones can only carry so much weight. An increase in weight increases the chance of injury to the bone.

It is vital to keep a healthy weight. However, there are other factors that can help. Calcium and vitamin D are two of the most important factors in maintaining strong bones.

But, the process of forming bones takes a long time and involves many vitamins and minerals which are vital for our current discussion.

Vitamins and minerals for bone health

When it comes to healthy bones, vitamins, and minerals are essential. Tara Torres, a clinical nutritionist in Tomball, Texas says that a healthy balanced diet supports bone health by maximizing mineral and nutrient intakes, but mainly calcium and vitamin D.

Torres explained that bones are made of both living and non-living tissue. The living tissue is composed of bone cells called osteoblasts or osteocytes that build and maintain the bone matrix. Non-living tissue is composed of a mineralized matrix made of calcium and phosphate that provides strength and rigidity for the bones.

Calcium is an essential nutrient for strong bones. Vitamins A, D, and K, along with phosphorous and magnesium, also help to maintain their integrity.

Renewing bone tissues

Srishti D. Chatlani, a sports nutritionist from Bengaluru says that Vitamin D facilitates calcium absorption in the body, while magnesium is the regulatory nutritional nutrient.

Too, phosphate plays a significant role in maintaining osteoclasts, which are the cells that are responsible for bone turnover, which is the process of renewing bone tissue.

Torres recommends eating lentils, beans, cheese, and shellfish in order to obtain the maximum amount of phosphorus for the body.

Bone health after menopause

Post-menopausal women are at greater risk for weakening bones as they age. Oestrogen, a female hormone, has a bone-protecting function. Women who experience increased bone loss due to decreased levels of estrogen after menopause will notice a decrease in their hormone levels.

The International Journal of Preventive Medicine published a study that found that menopause and aging had an impact on bone density. This study involved a group of Malaysian women. It found that women who have just completed menopause are at greater risk for bone fractures than women in other age groups.

Torres states that eating foods high in calcium and vitamin D can reduce the likelihood of bone fractures. She also recommends weight-bearing activities such as walking, running, and strength training. She adds that this can increase bone density and strength, ultimately decreasing the chance of fractures.

Supporting the bone lifecycle

Bone turnover begins early in life, and continues throughout your lifetime. As one grows taller, bone formation is more rapid than turnover during adolescence. The rate of turnover increases with age.

Torres warns that osteoporosis can develop over time due to the gradual loss of nutrients in the body. This can be avoided by exercising regularly and eating mindfully.

Calcium can be found in Kale, cabbage, fish, fortified cereals, bread, and fortified cereals if lactose intolerance exists.

Bask in sunlight

Chatlani states that a balanced diet, which provides vital nutrients like vitamins A, D, and K as well as calcium, is essential for optimal bone health. Chatlani says that if you are outside before 9:30, drinking regular or soy milk and snacking on sesame loos will help provide the necessary nutrients for bone health.

Bonus benefits

Kandala claims that water-rich foods are not only good for your hydration but have other health benefits.

watermelons are an example. They are rich in antioxidants, which help lower inflammation. According to a 2014 study that was published in the Journal of Experimental and Clinical Sciences, watermelon contains lycopene which is an antioxidant that lowers the risk of developing cardiovascular diseases, cancer, and diabetes.

Pectin is a soluble dietary fiber found in fruits that supports gut health. A 2021 study published by Food Research International found that pineapples have anti-inflammatory properties and are rich in vitamins and minerals. They are rich in antioxidants, which can help reduce the risk of developing diabetes and improve digestion.

Strawberries contain a lot of nutrients that can help prevent certain health conditions. A 2016 study outlines the many health benefits of strawberries. They lower the risk of obesity and other diseases such as cardiovascular disease.

Buttermilk can be described as a type of curd or yogurt that has been well churned. You can have it plain or salted, or with herbs. You can also enjoy it as a refreshing and healthy summer beverage.

A study published by the International Journal of Scientific Research and Management found that buttermilk aids in digestion and provides calcium, which is vital for bone health.

Ice Apple is a tropical palm tree fruit that is popular in South India. It has a water content of over 90 percent and has cooling and hydrating qualities.

Kandala claims that you can get vitamins and minerals by including these foods in your diet. They also provide fiber to help support your gut health.

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