- by Manipal Hospitals
- 1 Shares
- Feb 09 2017
DIET TIPS FOR HEALTHY BONES
“You are what you eat” is a maxim which has not only found universal resonance but is today a cornerstone of countless health and fitness programs followed all over the world. No fitness regime is complete or effective without paying proper attention to our eating habits.
The food that we eat affects different parts of our body in different ways. Our bones are no exception. The correlation between healthy bones and calcium and vitamin D is well established and widely known. Foods rich in calcium and vitamin D help strengthen and protect our bones, especially in the early years of our growth. Also, according to a recent study, olive oil, soybeans, blueberries and food rich in omega-3 may also have bone-boosting benefits.
Thus, for healthy bones, it is important that we eat a well-balanced diet with plenty of dairy, fish, fruits and vegetables to get the necessary nutrients we need every day.
In this blog, we’ll discuss some diet tips to keep our bones in good shape.
Beans: Apart from being a good source of calcium, beans are also high in magnesium, fiber and other nutrients. They are also high in substances called phytates. Phytates interfere with your body’s ability to absorb the calcium that is contained in beans. You can reduce the phytate level by soaking beans in water for several hours before cooking it.
Meat (and other high protein foods): While sufficient consumption of protein-rich foods is important for bone health and overall health, too much of it can have a harmful effect. High protein diets that contain multiple servings of protein can also cause the body to lose calcium.
Salty foods: Eating food that has a lot of salt (sodium) causes your body to lose calcium and can lead to bone loss. Try to limit the amount of processed food, canned foods and salt in your everyday food.
Spinach and other foods with oxalates: Your body doesn’t absorb calcium well from foods that are high in oxalates like spinach. Other veggies with oxalates are rhubarb, beet greens and certain beans. While these foods contain other healthy nutrients, they can’t be considered as sources of calcium.
Wheat bran: Like beans, wheat bran contains high levels of phytates, which can prevent your body from absorbing calcium. However, unlike beans wheat bran is the only food that appears to reduce the absorption of calcium in other foods eaten at the same time.
Alcohol: Excessive drinking can lead to bone loss. Health experts recommend limiting alcohol consumption not more than two to three drinks per day.
Caffeine: Coffee, tea and soft drinks contain caffeine, which may decrease calcium absorption and contribute to bone loss. Try to limit your consumption of these beverages.
Always remember that a healthy outside starts from the inside and the journey to good health goes through the path of a healthy balanced diet.
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