Monday, February 6, 2012

Diet Tips and Strategy For Parents To Strong Bones

To get strong bones, there are two nutrients that
you must meet every day, namely calcium and phosphorus. Although the process of bone formation has occurred since man is born, but we have to maintain its strength for life, with the right diet program. It would be necessary to maintain bone health as a person over the age of 30, because the bone density will be reduced drastically, especially in women.

Always treat your bones from now on, by eating 'super foods' which will help increase bone density over time. These seven essential food to maintain healthy bones:

A. Milk
No doubt, the best source of calcium necessary for normal bone growth and can be obtained from whole milk. According to the National Institute of Child Health and Human Development in the United States, low-fat milk is the best choice. Low-fat milk high in calcium which helps calcium absorption into the body more easily. Besides calcium, milk also contains essential nutrients needed to maintain optimal bone health such as Potasssium, Magnesium, Roboflavin, phosphorus, vitamin D, A and B12.

2. Processed Milk Products
National Institutes of Health, one of the leading medical research centers in the world reveals that the products processed from milk such as cheese and yoghurt are also good sources of calcium. For those of you who are allergic to lactose in milk, dairy products can choose lactose-free or low lactose content.

3. Sardine & Salmon
Sardines a very high content of calcium and vitamin D. According to the international standards of diet, eating three cans of sardines in the equivalent of calcium contained in one cup of milk. While salmon have omega-3 fatty acids, calcium and vitamins that are very high. Three ounces of salmon provide vitamin D intake of 100% more for your daily needs.

4. Greens
Dark green leafy vegetables such as broccoli and bok choy are also the best source of calcium. Green vegetables have an alkaline effect when consumed, that strengthen and assist the growth of bones by preventing calcium loss from the body. Green vegetables also contain plant sterols (steroids) which is then converted into hormones and calciferol which increases the absorption of calcium in the body.

5. Nuts & Grains
In addition to high-calcium, nuts such as walnuts, almonds and flax seeds also contain minerals and omega-3 fatty acids. Potassium is found in almonds and peanuts also helps keep the body from losing calcium out through the urine.

6. Orange juice
Pure orange juice is rich in vitamins, minerals and calcium. This drink is an alternative for those who are allergic to milk and lactose, so that calcium needs remain unmet each day. Try to eat more oranges in your daily diet, to help the bones stronger and healthier.

Good Luck.!!


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