strong bones – HTV https://htv.com.pk Tue, 11 Aug 2020 08:15:23 +0000 en-US hourly 1 8 Calcium Rich Foods for Optimum Bone Health https://htv.com.pk/nutrition/calcium-rich-foods-bone-health Tue, 02 Jan 2018 11:16:30 +0000 http://htv.com.pk/?p=30790

As we age, our bones tend to grow weak. Adding certain foods in our diet can help improve bone health. When it comes to bone health, two nutrients play a key role; calcium and vitamin D. Calcium improves the bone structure, and vitamin D improves calcium absorption and bone growth. Foods rich in these nutrients […]

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As we age, our bones tend to grow weak. Adding certain foods in our diet can help improve bone health.

When it comes to bone health, two nutrients play a key role; calcium and vitamin D. Calcium improves the bone structure, and vitamin D improves calcium absorption and bone growth. Foods rich in these nutrients can help protect against bone conditions like osteoporosis in which the bones become brittle and break easily.

8 Calcium Rich Foods for Optimum Bone Health1

Here are 8 foods for optimum bone health:

1.      Yogurt

Yogurt is loaded with both calcium and vitamin D. Just one cup of yogurt can fulfill your day’s requirement of both these nutrients. Hence, it is one of the best foods to add to your diet!

2.      Salmon

Other than being rich in good fats (omega-3 fatty acids), that are good for your heart, salmon is also very rich in calcium. Just a 3-ounce serving can give you calcium intake required for the day.

3.      Milk

Almost every dairy product is good for your bone health. Milk is packed with vitamin D and calcium both. In just 1 (8-ounce) cup, you can get up to 300mg of these nutrients.

   4.  Almonds

Of all the nuts, almonds contain the most amount of calcium. They also contain potassium that prevents loss of calcium through urination. Add raw almonds or almond butter to your diet, it is good for your bone health.

5.      Cheese

Since cheese is made up of milk, it too has a lot of calcium. Of all the cheeses, mozzarella has the highest amount of calcium. However, be cautious about how much cheese you consume. Too much cheese can be harmful as it is fattening.

6.      Figs (Anjeer)

Figs, both in fresh and dried form, make an excellent source of calcium. You can even add them to fruit salad, porridge or yogurt. However, remember to eat the entire fruit to fulfill your daily calcium requirements for optimum bone health.

7.      Spinach

Spinach is rich in calcium, iron, vitamin A and fiber. Try consuming spinach at least once a week. It can act as a good substitute to dairy products!

8.      Orange Juice

Not only is orange juice fortified with calcium and vitamin D, it also helps in the absorption of these nutrients. Other than that it is also a very good source for vitamin C so you should start your day with a glass of fresh orange juice.

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Strong bones: Why running is great for women and men too https://htv.com.pk/news/strong-bones-running-great-women-men Mon, 02 May 2016 12:21:05 +0000 http://htv.com.pk/?p=18688

The results of a new study published in the European Journal

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The results of a new study published in the European Journal of Applied Physiology suggest that endurance running can be beneficial for bone health.

The study, by researchers from Camilo José Cela University (UCJC) in Madrid, Spain, found that training for endurance races, from 10km to marathons, can have a positive effect on calcaneus bone stiffness, which shows the bone density and quality of the calcaneus, a bone in the foot that forms the heel.

To look at the changes that running can have on the calcaneus, the team looked at the calcaneus bone stiffness using bone density tests in both the right and left feet of 122 marathon runners and 81 half marathon and 10km runners. The results were then compared to a control group of sedentary participants of a similar age.

The team found that both male and female endurance runners had a greater calcaneus bone stiffness – and therefore denser bones – than individuals in the sedentary group.

And in addition, the amount of training was also positively associated with bone density, with those who trained more showing an even greater improvement in the bone mineral density of the calcaneus.

Although in healthy individuals, factors such as sex, age, race and diet all help to determine bone density, it can be improved by lifestyle changes such as regular exercise, especially exercises that involve weight-bearing or high impacts, such as jumping.

However the team now also believe that their results show that endurance training is also an effective way to prevent the progressive decline in bone mineral density that occurs with age, with the study’s lead author Beatriz Lara commenting that, “Sports such as swimming or skating, in which body weight or impact loading are reduced, do not generate high osteogenic benefits. Nevertheless, the effect that endurance running training may have on our bones is not yet known — while it does not entail high impacts, it does require running long distances.”

Source: AFP Relaxnews

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6 Ways To Build Strong Bones Without Dairy https://htv.com.pk/nutrition/6-ways-build-strong-bones-without-dairy Thu, 28 Jan 2016 13:22:40 +0000 http://htv.com.pk/?p=16246

The importance of bones cannot be ignored. Imagine yourself without a single bone in your body, you will only be malleable.

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Strong bones are the symbol of healthy, happy and independent life, whereas, weak bones are a curse for one. There are some people who have difficulty in bending, and they are unable to stretch as well. It’s because they have weak bones; there are many other signs as well.

In order to have strong bones, calcium and vitamin D are very important. Calcium supports bones and vitamin D improves bones growth. In your childhood these nutrients are very important, however, they play their role in your adulthood as well, but the process is generally slow.

Majority of doctors suggest consuming dairy products to make your bones stronger, but there are people who are either allergic to dairy items or just can’t digest dairy ingredients. It doesn’t mean without dairy products no food can help you build strong bones. We have long list of food item that help in building strong bones. Some important sources are:

1. Egg

Eggs are classified as ‘super food’. They are power packed with essential nutrients. They contain loads of vitamins and are good source of protein. A small egg only contains 5% of vitamin D but they are the most quick and easy way to get it. Egg contains calcium as well.

2. Salmon

Sea food is highly recommended by doctors for good health. Among vast variety of sea food, Salmon is one of the best fishes. It is a great source of omega-3 fatty acids. Apart from containing omega 3, it is also rich in vitamin D.

3. Spinach

Green vegetables are choke full of benefits. They do wonders to the human body. They provide all the important minerals and also improve metabolism. Remember Popeye the Sailor man used to turn in to a powerful muscular man after eating spinach? As shown in the famous cartoons, spinach really is a great source of energy. It is rich in iron and fibers. Not only this, spinach is a great source of calcium too.

4. Tuna

Tuna is an amazing fish to eat. It helps lower risk of strokes, cancer and eye diseases. It not only taste good but it is also a great source of vitamin D.

5. Kale

Kale considered being the ‘king’ in all the plant foods. It is loaded with powerful antioxidants and is also rich in number of vitamins. Kale contains numerous cancer fighting substances and is highly rich in calcium.

6. Broccoli

Broccoli has the best impact on our body’s detoxification system. It is rich in nutrition and prevents body from cancer. You know what? I small cup of raw broccoli contains 90mg of calcium.

Do you know sunlight is one of the best sources of vitamin D. Our bones need sunlight too, but if you want to reap the benefits of sunlight, expose yourself to the heat before 12:00 noon. After afternoon, the ray are not favorable.
Bones are important for us. One can live life with a dull skin, bald head but with weak bones life becomes very difficult. Take care of yourself because you are important.

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