You need an adequate amount of calcium to keep your bones healthy. And your body needs vitamin D to absorb calcium. Poor bone health can lead to conditions such as rickets and osteoporosis. This increases the risk of bone fractures in the long run. In such a situation, it is very important to make bones strong. Minerals are added to your bones during childhood, adolescence and early adulthood. But after the age of 30, this process stops. If not enough bone mass is built up during this time or bone loss occurs later in life, the risk of developing fragile bones increases. Several nutritional and lifestyle habits can help you build strong bones and maintain them as you age to combat this problem. Disease caused by weak bonesBone cancerBone densityBone infectionOsteoporosisPuppet’s disease of bonericketsFortified milk or milk include in the diet of alternatives
Milk is a great drink to deliver vital nutrients to your bones. According to the CDC, fortified milk and milk substitutes contain vitamin D, calcium, and protein that help maintain bone health. Fortified milk is cow’s milk that contains additional vitamins and minerals that are not naturally found in significant amounts in normal milk. If you are allergic to lactose or don’t like cow’s milk, you can try other plant-based milk alternatives like soy, oat, rice, coconut, cashew and almond.
Green leafy vegetable is essential for bones
If you can’t eat dairy foods, there are other ways to get calcium. Spinach and other green leafy vegetables are a good source of calcium. Spinach is an especially good leafy vegetable to add to your smoothies. However, spinach contains high amounts of oxalate – a naturally occurring compound that binds to calcium, which can potentially lead to kidney stones. In such a situation, leafy green kale can be consumed as an alternative to spinach.
Add Dairy to Smoothies for Healthy Bones
If you don’t like drinking milk, add it to your diet in other ways. Adding some kind of dairy to smoothies is a great way to help bones stay healthy. Alternatives like low-fat milk, yogurt, and even fortified soy milk are all great sources of calcium, vitamin D, and protein—all of which are great for developing strong bones.
Prune juice makes bones strong
Fruits work to balance digestion. It maintains the pH level, which in turn helps in controlling the calcium level.
One fruit that is particularly useful for improving bone health is the prune. According to a study published by the Integrative and Biomedical Physiology Program at Pennsylvania State University and the Department of Nutrition Sciences and Kinesiology, about 6 to 12 dried fruits per day Eating plums may help reduce inflammatory problems that contribute to bone loss in postmenopausal women. You can also drink orange juice instead. It is rich in vitamin C, which is essential for maintaining bone health.
Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always contact your doctor for more details.