Almost all of your bone growth is completed by the time you end up with your teenage years and you reach the peak of your bone mass by the age of thirty. Post the age of thirty years you lose more bone mass compared to what you grow. The loss in bone mass density is of more concern in females because after the age of thirty five, women lose one percent of bone mass every year. And right after menopause, females lose the bone mass at the rate of four percent per year. In fact, many females tend to lose twenty five percent of their bone mass within the first five years after hitting menopause. Quite similarly, a poor bone health is a concern for males and kids too, because of shift in dietary patterns from home cooked to processed foods, limited intake of dairy based preparations and almost no exposure to the sunlight.
We bring you a guide on the three most important nutrients vital for your bone health and how you can derive them from the diet.
Calcium – Inarguably the most important mineral for healthy bones is calcium. A diet low in calcium can lead to diminished bone density and increase the risk of bone fractures. Bones contain most of the body’s calcium, and it is also crucial for proper functioning of cells. Since our bodies cannot synthesize calcium, and if the levels drop down, body draws out the calcium from the bones. This means you need to derive your daily dose of calcium from the diet itself. Milk and other dairy products such as yogurt, curd, and cottage cheese are god sources of calcium but since lactose intolerance has become quite prevalent, you can get your daily dose of non-dairy calcium from- sesame seeds, spinach, ragi, soy, tofu, and almonds. Vitamin D – Vitamin D is also known as the “sunshine Vitamin” and why not? This Vitamin is...
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