5 foods that improve bone density – Avoid osteoporosis and other diseases & nbsp | & nbspCredit with photo: & nbspThinkstock
New Delhi: By the age of 30, new bone tissues stop replacing the old ones, and the body's goal is to keep those tissues intact for as long as possible. The spaces between the bone tissues increase with age and lead to osteoporosis – fragile bones and wrists, ankles and even spine easily breakable when you are older.
Lifestyle changes such as stopping smoking, eating a healthy diet, and exercising regularly can help increase bone density and prevent osteoporosis, but in some cases lifestyle changes may not be enough if you lose too much density bone. Institute of Aging, USA. Foods rich in calcium and vitamin D are essential for building bone density. Does weight loss also make your bones weak? Here are 6 ways to reduce belly fat and build strong bones
Milk and dairy products
Since childhood, we have been asked to drink a glass of milk every day, and surely there is a reason for that. Milk and other dairy products, such as curd cheese and buttermilk, are good sources of calcium and should be included in the diet at all ages to ensure the intake of the required amount of calcium in the body. An adult requires about 1000-1300 mg of calcium per day and a glass of milk contains about 305 mg. Cheese is also a good source of vitamin D, which also improves bone density.
Broccoli, cabbage and spinach are a good source of calcium, but only a percentage of the calcium present is absorbed by the body so they should be ingested in more amounts than other foods. A cup of cooked spinach has about 100 mg of calcium, but only about 5 mg is absorbed by the body. Broccoli has 45 mg of calcium, where 50-60% is absorbed by the body.
Although sunlight is one of the best sources of vitamin D available, people do not find time to sit in the sun, relax and soak in the nutrient as often as needed. Therefore, including foods such as egg yolk, which is rich in vitamin D, is important to improve bone density. If you are trying to lose weight or are on a diet, try to include eggs in your diet to improve bone health. Weight Loss: 5 Healthy Egg Recipes to Lose Belly Fat
Boiled salmon is a good source of vitamin D. If you are a non-vegetarian fish and love, this could be a win-win situation for you. You can eat fish to improve bone density by giving a treat to your taste buds!
Mushrooms are the only vegetable source of vitamin D in addition to fortified foods. Wild mushrooms process UV light and are a rich source of vitamin D2, while commercially grown mushrooms may have very little vitamin D. It is recommended that you check the list of ingredients of the packaged mushrooms before buying them for the specific nutrient.
Legal Notice: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or nutritionist before starting any fitness program or making any changes in your diet.