For being healthy you need to first have strong bones.
After this you will remain healthy. This is very important in life.
People who have weak bones can easily suffer fractures
and extremely low bone density, which is not good.
Don't worry!
A balanced diet rich in Vitamin D and Calcium
will help in the strong development of the bones.
It also helps to maintain a healthy heart.
Eating well will make sure you have healthy muscles.
A healthy diet will ensure healthy nerve signalling.
Why is Calcium and Vitamin-D important for healthy bones?
Your bones contain 99.5% calcium and this is very important for your life.
You all may think focusing on calcium rich foods will keep your bones strong.
However that is not the case.
If you eat both Calcium and Vitamin D your bones will remain strong.
When you consume Calcium and Vitamin D,
the Vitamin D helps bones absorb the Calcium.
Now let me tell you the food sources of Calcium and Vitamin-D.
The sources of Calcium are milk, cheese, curd,
beans, tofu, Chia seeds have calcium,
fish, green vegetables, almonds, etc. all are rich in calcium.
If you eat these, you will remain healthy.
The recommended daily intake of Calcium is 1,000 mg per day for most adults.
When you have a meal that is rich in Calcium you may think that you have consumed 1,000 mg of calcium for the day.
This is not the case. Some foods may have 300mg, some 200 and some may have 100 mg of calcium. The quantity will vary.
You have to make sure you meet the 1,000 mg limit and not go over or below.
Women aged above 50 and everyone over 70 should get 1,200 mg per day.
Children aged between 4-18 years are advised to take 1,300 mg of Calcium per day.
Vitamin D recieved from the sun and absorbed by the body helps to keep the bones strong.
Between 11:00 am to 2:00 pm you must exercise or walk inorder to absorbs the sun's rays.
If you have a Vitamin D defeciency your bones will face many problems in the future.
I know everyone is busy with work but you must to remove time and absorb the sun rays.
Food sources of Vitamin D include fish, eggs, mushrooms, soy milk, orange juice, cereal, and oatmeal.
These are sources of Vitamin D and will ensure you remain healthy.
Apart from following a healthy diet rich in Vitamin D and Calcium
follow these simple tips to improve your bone strength:
1. Exercise on a regular basis
2. Avoid bad posture and make sure you stand straight.
3. Do not eat in excess. Try to control your portions.
4. Avoid excess caffeine and alcohol
5. Reduce your daily salt intake
6. Quit smoking.
If you quit bad habits and follow a healthy lifestyle and diet you will remain fit for life.