World Osteoporosis Day: Important nutrients you need for stronger bones
World Osteoporosis Day is celebrated on October 20 to raise awareness around prevention of this debilitating disease by adopting a healthy lifestyle.
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"Important nutrients that are necessary for bone health are calcium, Vitamin D, phosphorus and magnesium. These nutrients play an integral role in bone health. The absorption rate of these nutrients varies. It is said that during infancy and early childhood absorption rate of calcium in about 60% and it declines to 25-30% in adulthood and declines further with age," says Ramya B, Executive Nutritionist, Cloudnine Group of Hospitals, Chennai, OMR. (Pixabay)
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Calcium: An important nutrient to support your bone health, foods rich in calcium such as ragi, horse gram, rajma, soya beans and other lentil varieties must be added to the diet. Milk, paneer, lady’s finger, broad beans, cluster beans, dried fruits and seeds are other sources of calcium. (Unsplash)
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Phosphorus: Calcium and phosphorous are important minerals that are needed by the body to maintain strong bones. Egg, chicken, meat, nuts and seeds are good sources of phosphorous. (Pixabay)
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Vitamin D: Vitamin D is predominately acquired from exposure to sunlight where 7-dehydrocholesterol from skin is converted to vitamin D3 and utilized. Dietary sources are egg yolk, fatty fishes like salmon, sardine, herring, mackerel, red snapper, and mushrooms. (Unsplash)
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