Strong bones with proper nutrition
Proper nutrition means your body gets all the nutrients, vitamins, and minerals it needs to work its best. Plan your meals and snacks to include nutrient-dense foods that are also low in calories.
The formation of human bones starts from the mother’s womb. So a pregnant mother needs to take the necessary food for the child and her own beautiful future. It is also important to do some regular exercise. This will improve the bones and reduce the risk of osteoporosis.
The importance of proper nutrition food should be placed on the mother during pregnancy and every human being from an early age. In osteoporosis, bone density decreases and bones become weak. The risk of breaking easily is created. Osteoporosis is the leading cause of bone fractures and sometimes death in older people worldwide. Women are more at risk than men.
Women should consume 1,200 mg of calcium daily during breastfeeding during pregnancy and after menopause. In addition, calcium and vitamin D supplements should be taken at this time. However, taking the medicine must take the advice of a doctor. Vitamin D must be taken with calcium, otherwise there will be little benefit from calcium.
Nowadays, however, proper nutrition, calcium and vitamin D are found in the same tablet. However, care should be taken not to take calcium and iron tablets together. Maybe taking iron tablets at noon, need to take calcium tablets in the morning and at night. These two drugs can be taken at the same time to get a little less benefit from iron tablets. It is best to meet the demand for calcium from food.
For this, milk and dairy products are a good source of calcium. Milk, yogurt, cheese, raw nuts, soybeans, walnuts, marine fish, small fish with thorns, black and green spinach, sajnapata, mint leaves, spinach, pumpkin seeds, sunflower seeds, dried shrimp, figs, etc. are high calcium rich foods.
100 grams of milk contains 950 milligrams of calcium, 310 milligrams of the same amount of pabda fish, 362 milligrams of marine fish, 440 milligrams of sajna leaves and 260 milligrams of tangra fish. One cup of sour milk contains more, like 400 mg. Eating vegetables that have half a bowl of cooked green leaves will give you 100 mg of calcium. 150 to 200 mg in one glass of orange juice.
In addition, those whose bone strength and density did not increase properly in childhood, they suffer more from this problem. So at a young age to be aware of the maximum strength and density of bones. Otherwise, there will be no relief from the complications of fractures in old age. Adequate calcium and vitamin D-rich foods should be eaten from an early age. I want to exercise regularly from adolescence. This will increase the strength of the bones. Remember, your bone density is determined at the age of 20 or a little more. So you have to take care of the bones at a young age.
Everyone should focus on a regular lifestyle, daily diet and exercise. “Bones are the basic structure of the body, but we don’t seem to understand the importance of bones,” he said. I can understand only if there is a problem. The main constituents of bone are meat, collagen and calcium. With a little awareness, we can build strong bones.
Some daily habits can strengthen the bones. Such as walking, jogging, stair climbing and should be functional at all times. We have to forget about taste and pay attention to nutrition. Low fat milk and dairy foods should be eaten every day. Eggs, nuts, peas, small fish, green vegetables and fruits should be included in the diet. Spinach, green leafy vegetables, cabbage, broccoli, lettuce, turnips and vegetables contain vitamin K, magnesium, calcium, which play an important role in bone formation.
Vitamin D & proper nutrition must be taken with calcium. The biggest source of vitamin D is sunlight. 3 days a week 10-15 minutes of sunlight should be applied to the whole body. This is because if there is a deficiency of vitamin D in the body, the calcium that is taken into the body through food will not be absorbed by the bones and even after eating calcium-rich foods, the bone problems will not go away. To make up for the lack of fish, fish oil, milk, soy milk and fruits should be eaten. Vitamin D can also be found in shrimp, tuna, orange juice and egg yolks.