Our body has 206 bones, do you even care about one? What would one do without strong and healthy bones, ever given it a thought? Well, bones, muscles, and joints play a significant role in the smooth functioning of our day to day activities. Also, without strong bones, it would become extremely difficult for us to exercise, stay healthy and physically fit. We should give prior importance to a healthy bone health. So let’s talk down to the bones:
Proceeding further to acknowledge more on bone health, let us understand the nutrients and their food sources important for our bones.
a) Calcium –
Ask anyone how to prevent bone fractures and they’re likely to answer, “Get more calcium.” And medical experts will agree to the fact that eating a diet rich in calcium allows the body to deposit calcium in bones so that they stay strong. Calcium supplements often contain Vitamin D, which when taken in conjunction with Calcium seems to be more beneficial for bone health, rather than taking calcium alone.
Food Sources of Calcium:
• Milk and milk products like cheese and yogurt
• Sardines (whole with bones)
• Kale, Collards, and other dark leafy greens
• Bok choy ( a form of cabbage)
• Whole and traditionally prepared soy products (soybeans, tofu, etc.)
From strengthening your bones to providing an all-around healthy lifestyle, both calcium and Vitamin D plays a vital role in bone health. It is just as important for keeping bones strong and preventing the condition of brittle bones, a condition caused by osteoporosis. It also helps your intestines absorb calcium from the food you eat. Getting enough of both nutrients is an important part of making sure your bones are dense and strong.
Food Sources of Vitamin D:
• Fishes like Salmon and Sardines
• Cod Liver Oil
• Egg yolks
c) Vitamin K2 –
Most of us relate ‘Vitamin K’, to “blood clotting”. While vitamin K is best known for its role in blood clotting, vitamins K1 and K2 also play an important part in the maintenance of healthy bones. Vitamin K helps in modifying proteins to give them the ability to bind Calcium. Vitamin K2 activates the calcium-binding activity of two proteins called Matrix GLA protein and Osteocalcin, which help to build and maintain bones.
Food sources of Vitamin K2:
• Whole milk dairy products
• Liver and other organ meats
• Egg yolks
• Fermented soy and soy products
d) Magnesium –
Magnesium plays a major role in keeping calcium dissolved in the blood. The effectiveness and benefits of calcium in preventing and treating osteoporosis are enormously impaired in the absence of adequate levels of magnesium.
Food Sources of Magnesium:
• Brown rice
• Vegetables like swiss chard, lima beans
Gives strength to bones and teeth, and helps regulate blood levels of calcium. Phosphorus deficiencies have been linked to bone pain and osteomalacia.
Food Sources of Phosphorus:
• Fishes like Salmon and Halibut
• Milk and yogurt
• Meat and poultry
• Bottom Line –
Even after adding the food with nutrients in our diet, our body still doesn’t get enough of it. And that’s where supplementation comes in the picture. OneLife offers a wide range of Nutrition, Beauty and Wellness products, which includes vitamins & minerals and essential herbs & ingredients.