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July 17, 2018 By Charmi Gala 5 Comments

Foods for healthy bones

Fruits-and-Vegetables

Bones are a crucial part of our body. They are responsible for many of our body’s crucial functions, including movement, organ protection, production of blood cells, storage of minerals, and support for the rest of our body. Strong bones are like the foundations and support walls of a building; if they are strong the building is strong and can weather all sorts of conditions for years to come. Healthy, strong bones enable us to lead long, healthy life.

A balanced diet rich in fresh, whole foods is the foundation for good bone health. For strong bones, the key nutrients we look for is Protein, calcium, vitamin D, Fruits and vegetable (antioxidants).

Protein

  • Protein helps to form collagen fibre which is the framework for bones. Adequate intake of protein is necessary for healthy bones. Low protein intake can create a risk of bone fracture

Calcium

  • Supports your bones and teeth structure, while Vitamin D improves calcium absorption and bone growth.

Fruits and vegetables:

  • Most of the fruits and green leafy vegetables are a good source of potassium which helps to promote the bone health
  • Fruits and vegetables are a good source of antioxidants, vitamins and minerals …thus help to maintain muscles and support them

Good food for bones

Foods Nutrients
Dairy products: Milk, curd, buttermilk, Paneer, Chesse Calcium
Ragi, Til, Rajgeera, coconut Cereals
Lean Meat: fish, chicken and  egg whites, Sprouts and pulses Protein
Sunlight Vitamin D
Banana, sweet lime, orange, muskmelon Fruits  ( High in potassium )
All green leafy vegetables like methi, cabbage, cauliflower leaves, kale, collard greens, spinach, turnip greens, aluwadi (Colocasia/Taro) leaves Vegetables ( source of potassium )

Tips to increase bone health

  • After your 30’s keep a check for vitamin D and calcium levels in your body.
  • Have foods that are rich in calcium, proteins, vitamin and minerals
  • Quit Smoking as smoking increases bone loss. Limit your drinking. Decreased estrogen level in women thus leads to low absorption of calcium which leads to loss of bones and drinking hinders the calcium absorption.
  • Avoid table salt (avoid too much of sodium) in food as it leaches the calcium from the bones (Restrict processed food where salt is used as preventives), use tomatoes, tamarind pulp, lemon to restrict the salt intake.
  • Stay active. Walking is the best exercise or try weight-bearing exercise against gravity as it strengths the bone by stimulating bone cells which helps the bone to become denser and stronger.

Not looking after your bones can increase your risk of breaks and this can impact your health. A break can affect your quality of life and even cause severe pain or disability.

September 27, 2016 By Leah Burkhart 1 Comment

The Foods all Nutritionists agree are ‘Good For You’.

344361-vegetables

We all love reading about the latest trending super food. Whether its Acai berry, Maca powder, or cacao nibs…we wanna know what’s going to up our metabolism or give us that boost of energy we are absolutely itching to have again.

Well folks…let the drum roll begin. Because the REAL super food category of the hour is not some fancy-named upgraded coffee bean or a concoction of some super vitamin made in a lab somewhere.

It is…..

Plants. Specifically fruits and vegetables (Background applause!!!)

Wait….how come you’re leaving? Wait! No…seriously! they are SUPER good for you!

I know, I know. It’s WAY snazzier to imagine that the secret ingredient is some hidden oil or seed or fruit buried at the bottom of Indiana Jones’ cavern. We want the food to be a singular holy grail. But, that is just not the way of it.

No – I’m afraid your mother, and her mother before her and HER mother before HER knew what they were talking about when they said simply “eat your vegetables.”

We have the evidence to prove it. Here are just a FEW examples of the tangible benefits researchers have uncovered about eating more vegetables.

  1. Those who eat more fruits and vegetables (at least 8 servings per day) are 30 percent less likely to have heart disease. (https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/)
  2. Those who eat more fruits and vegetables (specifically 8 servings or more) report greater levels of happiness and emotional satisfaction. http://sciencenewsjournal.com/eat-fruit-veggies-happy/
  3. Eating fruits and vegetables is associated with better weight loss and management outcomes:https://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/rtp_practitioner_10_07.pdf
  4. Eating a high concentration of fruits and vegetables are associated with a reduced risk of cancer:http://www.cancerresearchuk.org/about-cancer/causes-of-cancer/diet-and-cancer/how-healthy-eating-prevents-cancer
  5. Those who eat as few as five servings of fruits and vegetables every day tend to live longer. http://nutritionfacts.org/2015/09/17/how-much-longer-do-fruit-and-vegetable-eaters-live/
  6. Eating fruits and vegetables can even improve your sex life:http://www.huffingtonpost.com/knowmore-tv/8-ways-eating-fruit-juice_b_9872488.html

So if you’re looking for the newest, latest and greatest super-food, you really need no look toward the dark corners of the Bermuda triangle. It’s right in front of you at your local farmer’s market.

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