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Food for Your Bones

If you don’t know how to contact Madam Poppy Pomfrey, the resident-physician at the Hogwarts School of Witchcraft and Wizardry from the Harry Potter series, you cannot expect to re-grow your bones once they start showing the signs of aging. Since you surely don’t have a passport to the world of magic, you should keep on feeding your bones well, so that they remain strong for a long time. After all, they play an important part in the overall functioning of your body. Besides providing a skeletal framework, bones protect your vital organs. They even make oxygen-transporting red blood cells and immunity-building white blood cells. With so many functions to perform, your bones deserve a good supply of nutrients, and a lack of that may set the stage for early decay. So what are some good food items for your bones? Everything rich in calcium and vitamin D. For long-lasting bone health, adults should consume 1,000 to 1,200 milligrams of calcium per day. Here is the list of bone-building foods:

  • Organic cow milk and milk products such as cheese, tofu and yogurt are some of the best sources of calcium.

  • Kidney beans, white beans, black beans, and soy beans are excellent sources of this bone-building nutrient.

  • Nuts can also supply a generous amount of this mineral. Almonds, in particular, are a rich source of calcium. With every 20 pieces, you get 75 mg calcium.

  • Among grains, the lesser known variety of finger millets contain the maximum amount of calcium – 100 gram grain contains 344 mg calcium.

  • Fish is generally high in calcium. Tuna, salmon and other sea-fish are particularly calcium- rich.

  • Some fruits like bananas, dates, custard apples, and guavas contain loads of calcium. If you love dried fruits, try figs – just five pieces can provide approximately 90 milligrams of calcium. Oranges, grapefruits and other citrus fruits are also high in calcium.

  • Add more greens to your diet, as they are also a great source. Dark, leafy vegetables such as spinach, Chinese cabbage, kale, and turnip greens give you not only calcium, but also vitamin K and potassium.

  • If you need to take calcium supplements, avoid consuming them along with iron to avoid absorption issues.

Are you getting your daily dose of calcium? If not, consult our list and correct your diet. On top of a healthy, calcium-rich diet, also exercise regulatory. Even walking or light jogging will do. Along with the right food, regular exercise helps strengthen the bones. Consult our wellness experts to guide you through proper nutrition choices.