Bones play an essential role in your body it provides- structure to the body, protect the organs, anchor muscles, stores calcium. Bone health is also important to build strong muscles. At a young age, the body creates new bone, also the bone mass grows faster and it is continuously changing. If your bones are weak, you can consult with the Orthopedic Doctor in Kota to make bones healthy. In this article, you will know about the tips to keep bone health strong.
Tips to Keep Bone Health Strong
Eat Green Vegetables
Green vegetables are essential to make the bones healthy. These contain vitamins, minerals. Also, we have to eat vegetables regularly. It includes Cabbage, Broccoli, Beet greens, Dandelion greens, Mustard greens, okra, kale, and many more. These vegetables help us to make healthy bones.
Do Exercise Regularly
You want to exercise daily to keep your body physically fit and active, including walking, cycling, climbing, playing tennis, cricket, and dancing. These exercises will increase bone size and strength. Also, you can decrease the risk of cancer, diabetes, and cardiovascular disease by doing exercise, and it will benefit your bones.
Include Proteins in Your Diet
The cells in the body have proteins. The group of amino acids has a protein structure. You have to add protein into your diet to make cells and repair old cells. The question is raised in the mind that how much protein we have to take daily to maintain good health and it is recommended to have 100 gm of protein with green vegetables and calcium. It will help you to keep the bones strong and healthy.
Include Calcium in Your Diet
Calcium is a mineral that is important for the human body, and it is also good for health. The body parts which contain calcium are nerve cells, teeth, body tissues, blood, and other body fluids. It is a crucial mineral that is found in bones. Also, it helps to build blood clots, relax muscles, keep the heartbeat regular, and release hormones in the body. We have to consume calcium regularly so that it will help to build new bone cells, and it is recommended to have 100 grams of calcium daily. The foods which include calcium are Milk, cheese, yogurt, beans, almonds, tofu, green vegetables.
Eat Vitamin Rich Foods
Vitamins are essential nutrients for the body, like air and water. It helps to build the body functions and health and helps protect you from various diseases. These are the substances that plants and animals produce. Vitamins help to maintain the health of bones, wounds, and the immune system. It performs many roles in our body to keep us healthy. Also, it helps repair damaged cells, make new red blood cells, supports the nervous system well, and converts the food into energy. Vitamin D and Vitamin K are most important to build strong bones.
A. Vitamin D
It is a group of fat-soluble vitamins that are found in only a few foods. It helps to build and maintain bones, functions in our body. Vitamin D also protects us from diseases and supports the nervous system, brain, lungs to make it healthy. The foods that include vitamin D are Soy milk, orange, beefy liver, eggs, cheese, mushrooms. Also, we get the vitamin D directly from the sunlight naturally.
B. Vitamin K
Vitamin K helps to prevent bleeding and blood clot. The foods that include vitamin K are cabbage, spinach, broccoli, eggs, meat, fish.
Eat Foods Rich in Minerals
Minerals play an essential role in our body to make us healthy. It helps to build hormones and enzymes in the body. Minerals also allow us to build strong bones, muscles, teeth and help to convert food into energy. It has calcium, magnesium, potassium, phosphorus, sodium, zinc, copper, chromium, selenium, molybdenum, manganese, iodine, iron, boron, silicon. It is divided into two parts macro minerals and micro minerals.
A. Macro-Minerals
CALCIUM
Calcium is the crucial mineral required to the body that helps us maintain teeth and bones healthy. The food it includes is Milk, yogurt, cheese, beans, fish. It is recommended to take at least 100 grams of calcium daily.
MAGNESIUM
Magnesium is a crucial mineral for our health. It helps to maintain heart health and also helps to diminish blood pressure. The foods it includes are fruits, green vegetables, grains, dark chocolates. It is suggested to take 100mg of magnesium a day in your diet.
