Bones are vital organs that frames the body shape and size. They keep on growing with change in shape and size and more often the height and weight of our body depends on the condition of our bones. Bones consists of bone marrow filled with minerals like calcium, sodium, phosphorus which are primarily responsible for the production and functioning of blood cells, fat storage etc.
As we become older, our bones become thinner and lose density. Hence, we need to build strong bones by taking more nutritious food that contains calcium, vitamin D and proteins. Calcium is the vital part that makes bones to stay healthy and strong whereas vitamin D improves calcium absorption and bone growth, proteins and other vitamins helps in upkeep our bones.
Here you can find the list of healthy foods, that are needed to maintain healthy and strong bones.
Milk: Milk is one of the richest sources of calcium. Studies show, every individual (kids, teenagers, adults below 50) needs 1000mg of calcium everyday and adults above 50 need 1200mg of calcium per day. For every one cup of milk you can find 300mg of calcium. Apart from this, milk has high levels of protein. It also contains vitamins D and A as well, making it a perfect strong-bone food.
Yogurt: Dairy products like yogurt, which is a great source of calcium can easily be packed in lunch or eaten at breakfast. Yogurt also has about more than 300mg of calcium, as much as milk.
Cheese: Cheese is also one of the dairy products that contain same amount of calcium and can be used in cooking. Different varieties of cheese contain different amounts of calcium. For example: Grated Parmesan cheese, has an overwhelming 1,376mg of calcium per cup.
Oatmeal: Oatmeal contains about 150mg of calcium. Its regular in-take can help you build strong bones.
Leafy vegetables: Vegetables like cabbage and broccoli contains high amount of calcium as well as protein required for healthy and flexible bones.
Thus, eating the right type of diet that contains a lot of calcium-rich foods, and undertaking physical workout are two vital things to keep your bones strong and healthy.
As we become older, our bones become thinner and lose density. Hence, we need to build strong bones by taking more nutritious food that contains calcium, vitamin D and proteins. Calcium is the vital part that makes bones to stay healthy and strong whereas vitamin D improves calcium absorption and bone growth, proteins and other vitamins helps in upkeep our bones.
Here you can find the list of healthy foods, that are needed to maintain healthy and strong bones.
Milk: Milk is one of the richest sources of calcium. Studies show, every individual (kids, teenagers, adults below 50) needs 1000mg of calcium everyday and adults above 50 need 1200mg of calcium per day. For every one cup of milk you can find 300mg of calcium. Apart from this, milk has high levels of protein. It also contains vitamins D and A as well, making it a perfect strong-bone food.
Yogurt: Dairy products like yogurt, which is a great source of calcium can easily be packed in lunch or eaten at breakfast. Yogurt also has about more than 300mg of calcium, as much as milk.
Cheese: Cheese is also one of the dairy products that contain same amount of calcium and can be used in cooking. Different varieties of cheese contain different amounts of calcium. For example: Grated Parmesan cheese, has an overwhelming 1,376mg of calcium per cup.
Oatmeal: Oatmeal contains about 150mg of calcium. Its regular in-take can help you build strong bones.
Leafy vegetables: Vegetables like cabbage and broccoli contains high amount of calcium as well as protein required for healthy and flexible bones.
Thus, eating the right type of diet that contains a lot of calcium-rich foods, and undertaking physical workout are two vital things to keep your bones strong and healthy.
