Lack of nutrition in the body is a public health concern. In recent times, due to hectic and busy schedules people are more likely to ignore the intake of adequate amount of nutrients in the body. This makes them susceptible to suffer from many different types of health problems.
Nutrition plays an extremely important role in the body. It is required by every system of the body for its normal functioning. Musculoskeletal system is one of the systems which need continuous intake of nutrients to keep the bones and muscles healthy. This is because the bones undergo continuous remodeling, which require the sufficient intake of nutrition is required in order to support bone remodeling.
According to the researchers, there are many bone related nutrients that are required to maintain normal nutritional status to promote bone strength such as calcium, magnesium, phosphorus, fluoride, and vitamin D. These nutrients helps to prevent the development of various bone disorders, like osteoporosis.
Osteoporosis is one of the common bone disorders which is characterized by the reduced quality and density of bones. The bones of the patients having osteoporosis becomes fragile and weak to an extent that the risk of fracture greatly increases, following the small fall.
Studies have shown that the dietary pattern of an individual is the biggest factor that play a role in preventing and treating osteoporosis. Here are some of the foods or diet tips to keep bones healthy and prevent bone disorders.
Increase The Intake Of Dairy Products
For thousands of years, dairy products have been considered to be an important part of human diet. This is because the dairy products provide all the key nutrients that are required by the body and are difficult to obtain from other products. Studies suggest that the intake of three servings of dairy products every day, confers a favourable benefits with regard to bone health.
There are many explanations for the positive association between dairy products and bone health. One of which include that dairy products such as milk are the readily source of calcium, which is vital for strong bones. Calcium is considered to be the major building block of our skeleton and is required in the adequate amount for normal bone mineralization.
Milk which is one of the dairy products is also said to be high in vitamin D, which is another most important nutrient for bone health. It is clear that calcium is vital for the bones, but the calcium can work in the body only when there is an adequate amount of vitamin D in the body. Vitamin D assists the absorption of calcium from the food and ensures the mineralization of bone tissue.
Do Not Always Say No To Nuts
There is a myth that nuts are nuts are unhealthy for the human body and this is because they are high with fat content. This is a half said truth. Nuts contain fats, but healthy fat along with other important nutrients such as protein and fiber. Not all types of nuts are healthy and similarly not all types are healthy. It is important to distinguish between the healthy and unhealthy nuts.
Almonds are considered to be one of the best nuts to consume. It is believed that consuming 5 almonds daily provide multiple health benefits, including improved bone health. Studies have shown one ounce of almonds have equivalent calcium content as one fourth cup of milk, and the importance of calcium for bones is very very known to us. Not only calcium, the skin of almonds contain phosphorus which is also important for promoting skeletal health.
Walnuts are another type of nuts that have immense health benefits. These are energy dense and high calorie nuts, rich in fats and calories. Even though walnuts are high in fat and calories, they do not promote weight gain, they provide benefits. The nutrients in walnuts such as phosphorus, copper, manganese, which are all important for promoting bone health.
Eat More Of Green Vegetables
None of us can deny the fact that green vegetables are extremely beneficial for the human body and this is due to the presence of compounds in them that have beneficial impact on the health of a person. Consuming green vegetables on daily basis prevents the occurrence of multiple chronic diseases. It does not have only one or two benefits, but an infinite number of benefits on the health of a person. Apart from bone health, green vegetables are also beneficial in treating health problems like cancer, cardiovascular disease, eye disorders, and metabolic disorders.
Green vegetables are a good source of calcium and other nutrients (magnesium, potassium, and vitamin K, A, and C). Magnesium is known to play an important role in bone mineralization, and its deficiency can affect bone health. Vitamin K is another nutrient which is found in green vegetables and is required for the correct mineralization of the bones. Lack of vitamin K leads to loss of bone density, which is the hallmark characteristic of osteoporosis.