The strong body just needs the strong bones and the good growing bones must need vitamin D and calcium these two nutrition must necessary for becoming healthy take far of weakness and diseases that affect early to the weak body due to weak bones, the human skeleton structure created by Allah Almighty that consists of all human power and immune system and to cover up all of its necessities the Nature given us some great and divine gifts that full of vitamin D and calcium.
There are being discussed
all nutrition and plain foods that really rich and full of vitamin D and
calcium Naturally that are the best for strengthen bones, if adopted regularly
will definitely take far of diseases and implement the lack of vitamin D and
calcium because these vitamin and calcium play a vital role for strong bones. In
order to hold the body together and support mobility, bones operate in
conjunction with muscles and joints. The musculoskeletal system is what we
refer to as. Calcium and vitamin D have been the main topics of much research
up to this point. Other minerals are also significant for bone health, but
calcium and vitamin D are essential.
It is a fact that bones
getting weakness with increasing age that cause low in immune system, early tired,
pain in body, low stamina etc. these all problems exist due to vitamin and
calcium only discovered by experienced doctors and specialists just realize how
much necessary these Natural foods for perfect and strong body.
The bones get weakness due
to some miss use of processed foods outsides as restaurants, low quality oil,
lack of vegetables, mixed milk, cold drinks, tea and coffee, smoking and
nothing use of dairy and not to be cared about having foods on time, for having
strong bones must have to quit these careless consumptions.
There are 5 plain foods are
being described that are really most beneficial for bones and improve vitamin D
and calcium which enable and more strengthen the bones that are created by
Allah Almighty and found by the specialists if followed in daily life so hope
the bones will note be weak early and
live long.
1.
Milk
Milk is a fundamental meal
and best nutrition for bones in any age provides calcium to strengthen bones,
joints, muscles and cover up all deficiency of calcium where needed in body,
specially rich for vitamin D, calcium and potassium. Milk is not only provides liquid
drink nutrition but also provides energy of best food nutrients naturally. Milk daily consumption is recommended by many nutritional
guidelines for requirements calcium, Low- or non-fat dairy products – Skim or 1% milk offers a lot
less saturated fat but the same amount of protein, vitamins, and minerals as
whole milk. Generally speaking, this kind of milk is better for your heart than
full-fat milk. It has good
nutritional value for diabetics as it contains essential components for a
balanced diet. Diabetes sufferers may need to restrict their use of
flavor-sweetened milk. Depending on their preferences or their calorie and nutrition
objectives, diabetics with milk products that are full fat, whole, reduced fat,
or fat free may prefer to use them.
Milk provide following per
100gm;
|
Nutrients |
Cow |
Goat |
Sheep |
|
· Calcium |
120 mg |
100 mg |
170 mg |
|
·
Vitamin D |
124 IU (P/250ml) |
40 IU (P/Ltr) |
|
|
·
Energy |
275 kJ |
253 kJ |
396 kJ |
|
·
Water |
87.8 g |
88.9 g |
83.0 g |
|
·
Fat |
3.9 g |
3.5 g |
6.0 g |
|
·
Protein |
3.2 g |
3.1 g |
5.4 g |
|
·
Cholesterol |
14 mg |
10 mg |
11 mg |
A fantastic source of calcium is milk, lowers obesity risk, help
maintain the health of teeth. Milk has hair hydrating properties. Milk can
fight diseases and depression. Milk can help prevent heartburn and help skin
glow. Milk promotes muscle growth, maintains bone density, and contains B vitamins.
2.
Leafy Vegetables
Leafy greens are rich in numerous
standard plant nutrients. Leafy vegetable are very rich in providing vitamin D
and calcium. Popular leafy greens like spinach are simple to include in a wide
range of recipes, including soups, sauces, smoothies, and salads. Salad greens consumed
fresh in a salad made with ease and eaten interesting. Green leafy vegetables
may decrease cognitive loss as people age, possibly as a result of the
neuroprotective properties of lutein, folate, -carotene, and phylloquinone. One
easy strategy to support brain health may be to increase one's intake of green
leafy vegetables on a daily basis. Leafy greens are among the foods that are
the most nutrient-dense because they are rich in vitamins, minerals, and
phytonutrients. They have very low levels of carbs, salt, and cholesterol and
are rich in fibre, iron, potassium, magnesium, and calcium.
some examples of vegetables that are high in protein like lima beans,
bean sprouts, green peas, brussels sprouts, spinach, sweet corn, mushrooms, asparagus,
artichokes, and broccoli. Spinach,
sweet potatoes, peas, broccoli, string beans, beet greens, dandelion greens,
collards are high in iron. Green vegetables are great sources of highly
absorbable calcium including broccoli, Brussels sprouts, collards, kale,
mustard greens.
3.
Fish
According to current study,
eating fish frequently may protect tiny blood arteries in the brain against
subtle damage that might result in mild cognitive impairment, dementia, or
stroke. The study, which was published in Neurology in November 2021, adds to
the growing body of evidence suggesting that seafood may promote brain
function. Suitable food sources of vitamin D.
One of the best dietary
sources of vitamin D is fish and fish products. The largest concentrations are
seen in fatty fish like salmon and herring. Four ounces (113 gm) of cooked
salmon provides almost 100% of the daily recommended allowance of vitamin D.
Fish's fatty acids, vitamins, and minerals can have a big impact on your
health. Salmon, mackerel, and herring are good sources of fat for maintaining
healthy skin.
Fish provide following per
100gm;
|
Nutrients |
White Fish |
Oily Fish |
|
·
Energy |
111 kcal |
203 kcal |
|
·
Protein |
23 g |
23 g |
|
·
Fat |
1 g |
12 g |
|
·
Cholesterol |
86 mg |
77 mg |
|
·
Vitamin B-12 |
4 μg |
13 μg |
|
·
Calcium |
33 mg |
|
|
·
Vitamin D |
3.4μg (23%) |
193
UI (24% DV) |
Regular use of fish and
better consumption can lower the risk of developing autoimmune conditions like
diabetes and rheumatoid arthritis. Fish is easily available for so many
essential nutrients that can help keep the body in a healthy balance and fend
against a wide range of serious illnesses.
4.
Cheese
Calcium, a vital component
for strong bones and teeth, blood coagulation, wound healing, and maintaining
normal blood pressure, is present in cheese in adequate amounts. Cheese has 30%
calcium in one and half ounce that is quite enough for one day need.
Dairy products are a
terrific method to help build strong bones, which is a great approach to help
avoid osteoporosis. Milk, cheese, yoghurt, and other dairy products all have
the calcium and vitamin D bones need to become stronger. The Parmesan cheese is
a "functional food" for maintaining bone health and preventing
osteoporosis due to the high biological value protein and highly bioavailable
calcium it contains. Hard cheeses typically have the highest calcium content because
they contain less water.
Cheese provide following per
100gm;
|
· Vitamin D |
24 IU |
· Fat |
33 gm |
|
· Calcium |
721 mg |
· Protein |
25 gm |
|
· Calories |
402 |
· Cholesterol |
105 mg |
Cheese can Improve dental health, prevent
osteoporosis, and prevent bone Loss, consuming cheese can assist in gaining
weight in a healthy manner, the best dietary source of calcium is cheese, fantastic
protein source and is rich in Vitamin B12.
5.
Spinach
Spinach is a very healthy
vegetable that is extremely rich in fiber, iron and vitamin A and also provide 25%
of calcium to bones, from the damaging effects of sunlight, reduce oxidative
stress, enhance bones health, lower blood pressure, and prevent cancer and
heart disease. More often than not, baking recipes call for spinach, which is
excellent either way. Lutein, Kaempferol, Nitrates, Quercetin, and Zeaxanthin
are substances found in spinach that help to protect against the impacts of
disease. The use of spinach at least once in a week is quite better for bones.
Spinach provide following
per 100gm;
|
·
Calcium |
99mg |
· Iron |
2.71 mg |
|
·
Protein |
2.9 g |
· Calories |
7 |
|
·
Carbohydrates |
3.6 g |
·
Energy |
97 kJ |
Benefits of healthy bones
Bones give the body
stability and enable strength full movement. They shield your heart, brain, and
other internal organs from harm. A living, developing tissue is bone. Collagen,
a protein that provides a soft structure, and calcium, a mineral that gives
strength and hardness, make up the majority of its composition.
Bones support your muscles
and shield your interior organs. Ability to engage in social activities like sportsmanship,
more working capability etc. is supported by strong bones. No matter how worn
out body may be, having strong bones helps to get through tough workdays.
It protects organs,
generates blood cells, gives the body its structure, enables mobility, and
stores minerals. A balanced diet is vital for maintaining bone health
throughout life, according to research. It might help maintain or grow bone
mass depending on the age. Consuming cartilage, which is both sturdy and
somewhat flexible, the ribs are attached to the sternum. The rib cage helps
shield the chest's internal organs, including the heart and lungs from harm.
Conclusion of improving in bones
Bones support bodies and
contribute to shape. Bones are strong enough to support full weight despite
being relatively light. The skull shapes the face and safeguards the brain.
Hoping, skipping, jumping rope, jogging, gymnastics, lifting weights,
volleyball, tennis, and basketball are a few examples of exercises that build
bones. Physical exercises that build muscles increase skeletal muscular
strength, power, endurance, and mass. Body's structure and form are provided by
bones. To assist in moving, they cooperate with muscles, tendons, ligaments,
and other connective tissues.
When someone has
osteoporosis, the following injuries are most typical: sprained wrist. Bone has
the innate ability to regenerate as part of the healing process following
damage, as well as during the formation of the skeleton or ongoing remodeling
throughout adulthood.
Long bones support weight and make movement easier. Flat bones protect internal organs. Short bones have a cube-like form. The Shapes of Irregular Bones Are Complex. Tendons are reinforced by sesamoid bones. Having healthy bones can lessen the chance of suffering an osteoporotic fracture. After the age of 40 bones mass are steadily lost at a rate of 1% per year due to a confluence of aging-related changes, inactivity and poor diet.
