According to statistics, about three million people in UK are affected by osteoporosis, a skeletal problem. It is very important to take care of our bones. As we grow older our bones looses calcium and other minerals, this causes low density of bones as a result bones become thinner and brittle. Women are easily affected by this due to menopause. Menopause lowers the estrogen level which makes bones to become weak.
Exercises like weight-training, jogging, climbing stairs and tennis helps to increase the calcium content which makes bones stronger. We can also intake foods that are rich in calcium, it also helps to make bones stronger. Adults should consume 700 mg calcium per day and post-menopausal women should consume 1,200 mg per day.
Now let us see the seven important foods for bones
Tofu is very rich in calcium content. It has about 200 mg of calcium per 60 g servings. It is not only for vegetarians all can consume it. If you don’t like the wobby texture can mix with mushrooms, peppers and some ground spices to make it delicious to eat or buy a firm quality and make a stir fry to eat.
It also has 200 mg of calcium per serving. Nowadays they are easily available at supermarkets. Even frozen soya beans also available, they can be consumed as snacks.
Fish like canned salmon, sardines and pilchards are rich in calcium. Their tiny edible bones are a good source of calcium. Bonny fishes are also rich in omega-3 which is good for heart and brain. They also provide vitamin D which helps in the absorption of calcium which in-turn is essential for bone strength. To make it more tastier, eat with green salad and cucumber or you can try pitta stuffing also.
It is commonly known as lady’s finger. It has 82 mg of calcium per servings. They are often used in African stews and Asian dishes. It has a similar taste to aubergine. It is delicious when fried deeply. Also you can make it as curry or soup.
Green leafy vegetables
Vegetables like broccoli, kale, bok choi and spring greens are rich in calcium content. kale has 245 mg of calcium per servings. They also consist of vitamin K and folate which important for bone strength. It goes well with fish or spiced chicken.
As we all know milk products are very good source of calcium. They are very rich in calcium content. Milk, cheese and yogurt provides 150-250 mg of calcium per servings. Skimmed milk contains more calcium than ordinary one. But it should be consumed without adding anything to it because caffeine reduces calcium absorption. Hard cheese like parmesan cheese contains more calcium than soft cheese.
They are wide range of Calcium-fortified foods that are available in supermarkets such as cereals, breads, orange juice. For people who are in diet can go for oat, rice and soya milk. They are also good source of calcium.
Importance of Vitamin D
Vitamin D is important as they help in calcium absorption which makes bones healthier. Sunlight is very good source of vitamin D. If you expose your in the early morning sunlight for three times a week for just 15 minutes is more than enough for you to get sufficient vitamin D. During autumn and winter season elderly, pregnant and breastfeeding women can take 10 mg supplement of vitamin D.