“A Healthy mind resides in a healthy body”. Since time immemorial this English proverb has been reminding humans of the significance of a healthy living. This timeless proverb implies the importance of health above everything else. A healthy body is considered to be an asset. A healthy body is like a garden in which bloom the flowers of a healthy mind. Food, exercise, and rest are primitive aspects for a healthy living. Food contributes significantly to the development of human body and aids in leading a disease free life. Our body needs seven different varieties of nutrients- carbohydrates, minerals, fats, proteins, vitamins, fiber, and water. A human body needs calcium to maintain strong bones and to carry out important functions. The body needs calcium for muscles to move, for nerves to carry messages between the brain and other parts of the body, to help blood vessels move blood throughout the body as well as to help release enzymes and hormones that are pivotal to the functions of human body. However, not enough calcium in your diet can lead to fragile, brittle bones that are more prone to fractures and disease. Here are some calcium rich foods for healthy bones.
Milk, cheese, and other dairy foods
Milk is essential for maintaining density and strength of bones. Milk is a vital source of minerals as the amalgamation of calcium, Vitamin D and Vitamin K in milk is rare. According to the National Institute of Health’s Office of Dietary Supplements (ODS), one cup of milk has about 30% of calcium that is required by human body daily. Milk forms the basis of other dairy products such as butter, cream, yogurt, cheese, to name a few. Cheese is also a rich source of calcium. Just 1.5 ounce of cheddar cheese contains more than 30% of body’s daily value of calcium. Yogurt contains more calcium than the milk from which its made due to yogurt’s preparation process.
Green leafy vegetables
High in dietary fiber, Green leafy vegetables are a rich source of calcium. Cabbage, broccoli and celery, okra, are some green leafy vegetables which are not only vital source of calcium but also are rich in potassium and magnesium, which are vital nutrients for the human body.
Tofu is a versatile and highly nutritious food. Tofu and Soy milk are excellent sources of non-dairy calcium. An excellent source of amino acids, iron, calcium and other micronutrients, Tofu is a vital ingredient with innumerable health benefits.
Eggs are a vital source of nutrients that contribute to overall healthy body and healthy bones. Vitamin D is present in eggs which are a rich source for strengthening bones.
Fish with soft bones such as canned sardines and salmons are fine animal sources of calcium. Canned salmons include the softer (edible) bones of the fish. Sardines have surprisingly high levels of both Vitamin D as well as Calcium. Salmons are known to have plenty of heart healthy Omega- 3 fatty acids.
Nuts are the powerhouse of essential vitamins, minerals, and healthy fats. Almonds are a fantastic source of strengthening bones. Walnuts are an excellent source of Omega-3 fats which aid in preserving and strengthening bones. A handful of mixed nuts once a day is vital source for maintaining the strength of bones.
Soy is a versatile bean found in foods like soy milk, soy sauce, miso (soya bean paste), tempeh(a kind of soy cake) and tofu. Health benefit of soy lies in its nutritional content. Soy foods contribute significantly in promoting bone health.