A DIET FOR HEALTHY BONES

There is a lot more to bone health than just its connection with calcium. Bones, just like any other tissue in the body, are dependent on the diet. Everything that we eat or drink invokes changes in our body for either good or bad. Sometimes even the best of diets may need supplementation to keep the bones in good health as we age.

DAIRY-FREE CALCIUM

While calcium is a prime player in maintaining bone health, we need alternatives to milk for our intake. Drinking a glass of carrot and spinach juice can also be a good alternative to milk as a source of calcium. Most pulses such as rajma (red kidney beans), chana (chickpea) and black dal have high calcium content. White sesame seeds are another good source. Eat about 2-4tbsp daily if you are not a fan of milk products.

MAGNESIUM

A magnesium deficiency adversely affects bone health. A low intake of magnesium can contribute to osteoporosis, arthritis, and heart disease. If you consume 1000mg of calcium daily, you ideally need at least half that amount of magnesium to maintain bone health. Drinking a glass of chlorophyll-rich juice everyday provides you with the much-needed magnesium, vitamin K, vitamin A, vitamin C and trace nutrients. Wheat grass, mint, coriander and spinach juice would be an ideal choice. Just blend a handful of these leaves with water. Add water, salt and lime juice to taste. Most wholewheat cereals such as jowar, bajri, wheat bran, brown rice, green leafy vegetables, nuts and seeds are good source of magnesium.

VITAMIN D

This vitamin is of vital importance. If you want to enhance your calcium absorption expose yourself to sunlight for about 10 to 15 minutes in a day. If that is not possible, then vitamin D supplements are the next best choice. As we age, our bodies get less efficient at manufacturing our own vitamin D

BORON

This mineral helps to enhance the functioning of vitamin D. It is required in the case of postmenopausal women, as it activates both estrogen and vitamin D. It also reduces the possibility of the formation of kidney stones. Apples, peaches and pears are especially good sources of boron.

SILICON

You need adequate silicon in your diet to maintain good skin, nails, hair and tendons. White onions and radish are good sources.

PHOTO: RAJESSH KASHYAP/ HT

PHOTO: AMAL KS /HT Models showcase creations by designers Rajesh Pratap Singh(left) along with Rohit Gandhi and Rahul Khanna’s at the previous fashion week

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