Bone Strengthening Foods: Healthy Bones

In India, one of the biggest problems that women face is early osteoporosis or weakness in the bones. This makes the bones brittle and there are higher chances of you falling and breaking them. A lot of middle-aged women in India are regularly affected by this and ultimately it ends up crippling them or having to go for hip or knee surgery. Most people don’t realize that all they needed to do to prevent this disease was to focus on having bone-strengthening foods that will make their bones stronger and not susceptible to osteoporosis. Having a healthy diet, especially one that will give you calcium is essential to prevent rickets or osteoporosis or prevent any brittle bones later in life. Having a balanced diet with food rich in calcium and making sure that you are getting enough Vitamin D are good ways to build your bone strength.

Healthy Bones

In this article, we will tell you all about bone building bones and focus more on the foods that will help you strengthen them. We will also give you Indian food substitutes to have in case you want to strengthen your bones.

You Need A Good Combination Of Vitamin D And Calcium:

You cannot get stronger bones just by having calcium-rich foods. Most people undermine the need for Vitamin D’s presence for absorbing calcium. Keep in mind the fact that your body can only absorb the calcium well when there is Vitamin D, hence, it is important to have both in balance.

A Lot Of Milk In Your System:

Milk is essentially one of the best things you could have for stronger bones. If you are looking for a diet for stronger bones, this one should be your go-to food. Eight ounces of milk (you can go for the fat-free version if you are health conscious) will give you almost 30% of the daily dose of calcium needed for you. In fact, most departmental stores now also sell milk fortified with Vitamin D for the better absorption of calcium. You can go for that kind of milk too. It may be a little expensive but will give you very good results.

Soy Foods:

Soy-based food is for people who are lactose intolerant and are not able to get their daily dose of calcium from milk and other milk products. It’s the choice of many vegans too and can be had in different formats including soy milk. A half-cup serving of tofu fortified with calcium has approximately 25% of the daily dose of calcium needed for an adult. A cup of soybeans has 261 milligrams of calcium and also 108 milligrams of magnesium

Add More Greens To Your Diet (The Darker, The Better):

Dark, leafy vegetables are great not just for calcium and stronger bones but also for a ton of other minerals and vitamins. Kale, bok choy, Chinese cabbage – all are very rich in calcium and can provide 20% of the total calcium needed by an adult every day. They also contain Vitamin K that reduces the risk of developing osteoporosis later in life.

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Yogurt – The Traditional Kinds:

Traditional yogurt has 30% of the daily calcium you need and 20% of the Vitamin D you need. A serving of yogurt is enough to fulfill your daily requirements of the day. Make sure you have some after lunch or dinner – not just for the calcium and Vitamin D but also to digest your food better. If you are looking to get more calcium, it is better to stick to the traditional yogurt. Greek yogurts do not have as much calcium but are rich in protein and less in fats.

Cheese:

Though most people would love to gorge on a ton of cheese, it will pack a lot of pounds and can be very heavy on your joints. Remember, just about 1.5 ounces of cheese will have 30% of the calcium you need for your daily requirements. So always use cheese with caution and never overdo it!

Vitamin C-Rich Foods:

Doctors suggest starting your day with something that is very rich in Vitamin C – for instance, have grapefruit as the primary fruit in your breakfast. It has been shown that Vitamin C prevents bone loss. If you think a grapefruit packs too much of a sour punch, you can substitute it for oranges too. Both are very rich in Vitamin C and good to start your day with.

Almonds:

Almonds are packed with calcium and Vitamin D and just a few of them in a day is good for you. Most nuts are also very high in healthy fats and a new study has, in fact, found that there is a very strong relationship between healthy bones and a diet that has been enriched with nuts. When you have a one-ounce serving of almonds, you will receive up to 80 milligrams of calcium and also about 80 milligrams of magnesium – another element that is good for strong bones.

Figs:

They might not look that great, but figs are very important sources of calcium and when you are buying them, make sure you put them at the top of your shopping list. 90 mg of calcium is in about 5 medium sized figs and they are also rich in nutrients such as potassium and magnesium – all said to be great sources of elements that protect your bones. If you do not have fresh figs available, you can also go with dried figs that can be bought at most departmental stores.

Sardines:

They say good things come in small packages and sardines might be very small, but they have a lot of calcium and Vitamin D in them. Most people cannot have just sardines, so you could easily use them in different salads or pasta to mask their inherent taste.

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Salmon:

Salmon and other types of fatty fish are very rich in an array of nutrients that help your bones. They also contain vitamin D, which in turn helps your body to utilize calcium. They are also good sources of omega-3 fatty acids which some research indicates that may help bones. If you don’t have fresh salmon available, you could also have canned ones that are easily available in many supermarkets. Three ounces of salmon contains about 183 milligrams of calcium – this is because the salmon bones in the canned food also get included in the canned process.

Eggs:

Eggs are considered as the complete food because, in those 78 calories, you have a tone of minerals and nutrients that could act as bone- boosting ingredients. The level of Vitamin D in eggs is not that much, but it could still be considered as a complete food.

Bananas For Bones!

Bananas are not only great sources of calcium and potassium but are also a good source of Vitamin D. One banana has 422 mg of calcium which is more than the required amount of calcium for a person in a day! So you could just have one banana a day and get your daily dose of calcium in a jiffy!

So here are some of the best foods you could have to give your bones a boost. Incorporate these into your diet and prepare your bones for a stronger future. For those who are vegans or are lactose intolerant, we have also mentioned some options that could boost your bone health.

Remember, if you take action now, it would be easier for you on your bones. Bone health is essential for a happy life, and slight dietary changes can make a world of difference. So eat right!

List Of Top 8 Healthy Foods To Eat After A Morning Run

Healthy Foods Do you spend hours deciding on what to eat after a morning run? Running in the morning is quite the challenge for the bed lovers like myself. But those who have the morning running as a part of their daily ritual are totally aware of how it consumes all that energy and strength which would have been used to keep them going through the day.

Healthy Foods

Running has a million benefits, first being the burning of a crazy amount of calories, though it leaves you exhausted and gasping for air. This everyday workout session is the best but people often think that running and calling it a day is enough. Nope! It ain’t. A good work out has to be followed up with healthy food, and not a lot many people are fully aware of what the body needs to be compensated with after a tiring running session.

List Of Top 8 Foods To Eat After A Morning Run:

Here, we are going to share you with you 8 best foods to eat after a morning run that would pump up your energy and keep you going for the entire day.

1. Salmon:

Now, who doesn’t salivate at the mere mention of some appealing salmon? Nothing provides a better alternative to Salmon when it comes to seafood. Rich in omega – 3 fatty acids and beneficial antioxidants, the fish helps your body recover from the loss of energy really fast. Now you may cook Salmon fillets with fresh vegetables or bake a sweet potato to go with it.

Try using olive oil instead of mustard or sunflower oil while cooking salmon for a healthy heart. Experts recommend eating asparagus, brown rice or whole green pasta with Salmon for breakfast to keep you full for a long time. Another reason to include the palatable seafood in your diet is the fact that it is good for improving the functioning of the brain. It helps prevent cognitive decline.

2. Chicken Breast:

Chicken breasts have very low caloric value and are unarguably one of the healthiest meat options that make a yummy meal to kick-start your day. These can be cooked easily, no matter how amateur a cook you are and taste even more heavenly if cooked with the perfect spices.

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Breakfast has always been seen as an important meal and it’s only better if it’s the heaviest one of the day also. Have a good portion of chicken breast with brown rice and this should keep you satiated for longer hours. Chicken breast also contains selenium. Selenium also cuts down the chances of arthritis that many people suffer from at later stages of their lives.

3. Banana:

Carbohydrates have earned itself quite a bad reputation, but those who run swear by it. Every runner or athlete needs to consume a healthy amount of carbs to keep their energy level high. This yellow fruit is one of the healthiest and best sources of carbs we have on your breakfast menu. There are many ways of eating bananas. One way, that I love the most, is to make a yummy smoothie with half a banana, some strawberries, and non-fat milk. If you can get almond or soya milk – nothing like it.

Add a teaspoon of lemon and half a teaspoon of salt to banana slices and eat it like a salad. You can also add chunks of banana to your bowl of morning oats or just take it to have it on the go. The fruit has a unique mix of vitamins, minerals, and carbs that increase the endurance level of athletes.

4. Vegetables:

Wondering what to eat after running in the morning as a vegetarian? The next one on our list of best foods to eat after a morning run had to be green veggies. These are a healthy option not only if you are a vegetarian but also for those who are non-vegetarians and vegans. Nothing can replace the vitamins, minerals, proteins, and fibers that one gets from consuming fresh veggies.

You can boil or bake potato, broccoli, pumpkin, carrots, and beets for a super healthy breakfast. You may also stir-fry your favorite veggies with spinach and add a sprinkle of chia seeds. Vegetables like finely grated carrots can be used to make a sandwich with slices of cucumber and tomato. Daily intake of vegetables will keep your blood pressure in check, improve your bowel movement, and ward off the threat of cancer.

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5. Fruit Salad:

For those who have a sweet tooth and are not sure what should you eat after a run, we say we all crave for something sweet every once in a while, but these temptations aren’t good for our health. If you go running every morning, it’s safe to infer you are a fitness freak and stay away from sugar, Don’t worry, nature has gifted you with a truckload of sweetness you can enjoy without feeling guilty.

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So when you come back from an exhausting run, enjoy a bowlful of delicious juicy fruits like oranges, blackberries, grapefruit, guava, strawberries, apples, kiwis, and custard apples. These fruits contain tons of vitamin C, fiber, and essential antioxidants that are a must-have for good health.

6. Oatmeal:

Oatmeal is the ideal ‘first food after workout’ for every runner. It has a generous amount of fiber, healthy proteins, and an abundant amount of carbohydrates. The rich fiber content of oats makes one feel fuller for longer times, thereby cutting out chances of binging on unhealthy snacks. Oatmeals also cut down your cholesterol level and don’t add unnecessary fats to the body.

If you find the taste of this product too bland to be had regularly, add dices of your favorite fruits and pieces of dry fruits. Enjoy!

7. Almonds:

Among dry fruits, almonds have proved to be an excellent source of antioxidants. When eaten on a regular basis, they also lower cholesterol. Many runners swear by almonds and we suggest you include these crunchy dry fruits in your morning meal also. They can be sprinkled on pasta, added to milkshakes and consumed as a power breakfast. With its enriching goodness of minerals, it is a must-add in every post workout meal.

8. Greek Yogurt:

Greek yogurt is yet another delicious snack that all runners love. If you are working out for 45 minutes or more, having a cup of Greek yogurt packed with high protein is a must. Have a wholesome and super tasty breakfast by adding some fruits, raisins, and almonds. Greek yogurt has a protein that builds lean muscles and boosts our metabolic rate which results in more calorie burn.
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Who said eating healthy cannot be tasty. Now, that you know that the 8 best foods to eat after a morning run are so palatable, we guess, you shall be looking forward to enjoying a healthy start to the day at the breakfast table. Do let us know if you know of any more meal options for joggers in the comments box below.