Bone Health: 6 Best And Worst Foods That Impact Your Bone Density

Bones are the basic structure that supports the mass of our body and it is our responsibility to nourish and nurture it with the best.

Bones are like blueprints for the body structure. They form the base of our body that supports all the mass and organs. Why is bone health important? Well, it is the basic structure that sustains our body and we must nourish it for a healthier life as we age. Sometimes we don’t even realize it but our bones require more attention than we give them. Why wait for bone lesions to wake us up and then realize the importance of nutrition for calcium structures? Especially for women, bone health is of paramount importance. Women are more prone to the risk of bone loss after menopause.

According to nutritionist Anjali Mukherjee, adults need at least 1,000 mg of calcium per day to keep their bones healthy and strong. What we must also keep in mind is that other nutrients such as magnesium, vitamin A and vitamin D are necessary for the absorption of calcium in our body. Poor bone health can cause conditions such as rickets and osteoporosis and increase the risk of breaking a bone from a fall later in life. Milk is not the only solution for healthy bones. Our daily diet should be full enough of the following list of bone-boosting foods to provide us with enough calcium.

So how do we define which foods are good for us and which are not?

Foods that will strengthen our body:

1. A glass of 6 raw carrots with 50 gms of spinach juice a day. It contains approximately 300 mg of calcium and is packed with antioxidants, which have a beneficial effect on the skin.
2. Most of the whole puslses like rajma, kabuli chana, black dal, kuleeth, have 200-250g of calcium per 100g of raw dal.
3. Eat about 2-3 tablespoons of black and white sesame every day.
4. Green leafy vegetables like spinach, kale, broccoli are very good for the bones as they have fiber, vitamins and iron.
5. Consuming enough protein is also essential. Nuts, eggs, legumes and lentils are rich in protein.
6. Citrus-rich diet is another important aspect that should be part of your eating plan. Berries, oranges, and grapes are rich in vitamin C.

Food that is not so good for the bones

• High Sodium Foods
• High sugar snacks
• Carbonated drinks: They are rich in sugar and caffeine and contain phosphoric acid that improves bone density
• Excessive intake of animal protein is also not good according to nutritionist Anjali Mukherjee.
• High caffeine content or excess in the form of too much coffee or tea can cause calcium to be lost from the bones.
• Smoking and tobacco use also leads to calcium depletion.

Bones are mainly made of calcium and a diet rich in calcium is the most important thing that one should include in their diet every day. Apart from these, a sedentary lifestyle can also affect bone density.