(Last Updated on : 13-12-2016)
Bone is the only part of the body which is so durable that it exists long after other body tissues decompose. However, bones present in living body can easily lose minerals and become prone to diseases of bones in which it becomes weak and easily gets fractured. The main constituent of bone is calcium which gives strength and stiffness to bones.
Studies have shown that 50 percent of women suffer from weak bones leading to fractures. In fact, in women most of the bone mass is formed before puberty and reaches a peak in late 20s. According to ones age, the rate at which bone breaks down becomes higher than that at which it builds. The calcium is utilized for other functions such as contraction of muscles and clotting of blood, bones are deprived of required calcium.
Nutrition for Bone Diseases
The lifestyle as a teenager strongly controls the built of the bones and can help in reducing risk of fractures in late lives. If good calcium rich food
regime, combined with physical activity, is followed early in life (teenage) risk of fracturing can be reduced in later years. Habits such as smoking are very bad for bones.
Body requires Calcium for keeping good health of bones, teeth and maintaining other body functions related with heart, muscles and nerves. Since human body cannot produce Calcium, it needs to absorb Calcium from food. The amount of Calcium that must be consumed varies with individuals and depends on age or sex. Besides calcium, body also needs vitamin D for transferring calcium from the digested food in intestine to the bloodstream and bones. The requirement for vitamin D is fulfilled by short exposure to sun. Also, vitamin A, vitamin C, Magnesium, Zinc and protein are also required for the scaffold of bones. The easiest source for calcium and protein is Milk
Calcium rich food items include; Dairy products
that are low in fat content i.e., Skimmed milk, Curd
, Cheese, Green leafy vegetables
, Dry Fruits
like Almonds and Figs, Soy milk, Sesame seeds, White beans, Orange, Okra, Broccoli (boiled), etc are very essential for bones.
Regular Care for Bone Diseases
A Calcium rich diet and regular physical activity in early life is the key to strong bones. Physical activities
could include weight-lifting, walking, jogging, running, hiking, stair climbing, jumping rope, basketball, etc. It is recommended that adults exercise for at least 30 minutes and children at least 60 minutes per day for stronger bone. Apart from this, one must also look after the diet to get stronger bones. One must not smoke or drink, as it looses lots of calcium, zinc and magnesium in urine.