Let’s
face the fact: we don’t really care about our bone health. Most of the time, we
are not even aware of them, unless something goes wrong (like an injury). It is
only at the extreme state that we start to take care of our bones. Wouldn’t it
be better to start caring for our bones before a calamity takes place?
The
simplest way to take care of bones is to eat food that helps promote bone health
and add to their strength. Having strong and healthy bones means you face less
risk of injury. Not only that, you are also more likely to recover quickly from
an injury and resume your normal life.
Food for healthy bones
1. Yogurt:
While most
people get their vitamin D through exposure to sunlight, foods like yogurt can
also be eaten to make sure you get adequate portion of this important nutrient.
Yogurt also has good concentration of calcium, another mineral which is
essential for bone health.
2. Milk:
Just one glass
of milk can provide you with about 30% of the daily required dose of calcium.
Certain brands even fortify their milk with added vitamin D. While they are
quite beneficial, ordinary milk is often good enough.
3. Cheese: Just a few slices of cheese will
help you gain more than 30% of the daily required dose of calcium. Cheese also
has small amount of vitamin D.
4. Sardines: Don’t let their small size fool
you – they are packed with vitamin D as well as calcium. Along with these,
sardines are also rich in omega-3 fatty acids that actively work to reduce
inflammation in and around the joints.
5. Egg: Although it has less vitamin D
than milk or yogurt, the nutrients in egg are easier to absorb for your body.
You can carry a boiled egg anywhere – and they are quite cheap!
6. Spinach:
It can help you get
calcium if you don’t enjoy dairy products. One bowl of spinach contains about 25%
of the daily required calcium, along with fibre, iron, and vitamin A.
7. Orange
juice: Although
this delicious fruit juice does not have much vitamin D or calcium, research
shows that the ascorbic acid present in it helps in the efficient absorption of
calcium in the intestines. So try to have a glass of orange juice along with
bone-friendly calcium-rich foods for maximum effect.
By Dr.
Shabtab Khalid
Note: Through
the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo
Advanced Pain Solution aims to eradicate joint pain, counter the process of
degeneration and promote bone health. The protocol is at once scientific,
effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607
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