Generally our bones are strong during young age till adulthood. When you at the middle age, our bones will start slowly to thin out. In women, this condition accelerates after menopause, but no need to worry; there are so many ways to stop it. The best way to prevent it is the right diet - eating the right food may be the maximal bone mass and increase bone density at all ages.
health bonesWhy you need to drink a lot of milk?
That is easy to understand. Milk enriches with calcium, and calcium is the cornerstone of strong bones. Adults younger than 50 should drink 1.000 milligrams per day, and people over 50 need to drink at least 1200 milligrams per day. The great source of calcium is undoubtedly milk. From every 8-ounce cup of milk or skim, low fat, or whole, it contain of 300 milligrams of calcium.
milk is good for bonesConsume more Yogurt and Cheese
Don’t like milk? That is not a big problem as you can take a cup of yogurt, this food have at least as much calcium as an 8-ounce cup of milk. Swiss cheese and a gram are almost as much. Even if you are lactose-intolerant, there are lots of dairy products as lactose-reduced or lactose-Friday Removing lactose from milk and food has no effect on calcium content.
The good of Sardines
Milk and other dairy milk products are not the only source for calcium. Another great source is sardines. All of these small fish bones have just what you need to build bone mass in the body. Eat 3 ounces of sardines canned gives a little more calcium than a cup of milk.
Sardines has lot of calciumChinese cabbage is rich of calcium
you would be surprised to know that calcium is abundant in certain vegetables. Half cup Chinese cabbage contains as much calcium as in an 8-ounce glass of milk. One cup of turnip greens has 200 milligrams of calcium. While spinach and broccoli contain calcium, you need more servings to get anywhere near what is in milk.
get calcium from Chinese cabbageCalcium Supplement
Further, a simple way to increase your calcium intake, but some research reports that you may not need them. If you have enough calcium from food you eat, taking pill form will not contribute to bone health. Experts say that there is no advantage to more than 1500 mg of calcium per day. Maximizing the absorption of calcium supplements does not take more than 500 mg at once. Most calcium supplements should be taken with food, but calcium citrate and calcium malate always.
Soy Foods
A half cup of tofu contains 258 mg of calcium, Please note that calcium is not the only mineral for bone to leg up. According to recent research suggests plant chemicals called isoflavones increase bone density as well. Isoflavones in soy are many foods that tofu and seems to have an estrogen-like effect on the body. This can be useful in warding off soybeans bone disease in postmenopausal women.
Salmon
Another source of calcium is salmon, this types of fatty fish provides a number of bone-enhancing nutrients. They contain calcium and vitamin D which helps absorption of calcium. They are also high in omega-3 fatty acids. Fish oil addition has been shown to reduce in elderly women and may prevent osteoporosis.
Nuts and Seeds
Nuts and seeds may enhance bone health in different ways. Almonds, pistachios and sunflower seeds are high in calcium. Walnuts and flax seeds are packed with omega-3 fatty acids. Peanuts and almonds contain potassium, which protects against loss of calcium in the urine. Nuts also contain protein and other nutrients that play a supportive role in building strong bones.
Sunshine is also important
Well, the sun is technically not food. But it is the best source of a nutrient found in surprisingly little food. The body produces vitamin D in response to sunlight. Without vitamin D, our body can not absorb calcium. Although milk is often fortified with vitamin D, an 8-ounce cup is usually not sufficient for a maximum absorption of calcium. Doctors recommend taking a vitamin D Appendix if you live in an area where exposure to sunlight is limited.
Reference: emedicinehealth.com
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