Vitamins and Minerals are essential for your body. They are needed to keep your body running at peak performance and if you don’t get the required amount you may fail to keep up with your daily routine. Bones, just like other organs need Vitamins and minerals to grow and stay healthy. We need them in all ages but we need them the most in childhood and older ages as these are critical times for our body. If we talk about Bones and their health they are growing when we are children and they lose their strength when we are old, making us susceptible to injuries and diseases.
As you age, Bone related problems get worse. Bone loss can cause Osteoporosis, this makes them so thin that they can even break. However, there is nothing to worry about as there are a lot of things you can do to keep your bones healthy and strong.
Vitamins and Nutrients are vital for proper bone growth. Healthy and Balanced Guide can significantly reduce the risk of Bone Loss and Osteoporosis and it’s never too late to start a healthy lifestyle.
The Institute of Medicine’s recommended amount of Calcium is 1,000 mg a day for adults and 1,200 mg a day for men after the 70s and women after menopause. Dairy Products and Milk are excellent Natural Sources of Calcium. You can get the required amount of calcium by getting three servings of Dairy Products a Day. Other good sources of calcium include leafy green vegetables, calcium-fortified orange juice, and broccoli. Check your diet for these foods and if you don’t eat such foods, talk to your doctor.
In the USA most people fall short on Vitamin D which is a critical Nutrient. Your body is capable of Producing Vitamin D when your skin is exposed to Sunlight. In those parts of the country and across the world where the season is cold and there is less sunlight, your body can’t generate enough Vitamin D. Older People are again at a higher risk here. This is because the body is less efficient in making enough Vitamin D.
Vitamin D deficiency is defined as 25 (OH) D below 20 ng/m and Vitamin D insufficiency as a 25 (OH) D of 21-29 ng/ml. Vitamin D deficiency can occur in all ages and Foods rich in Vitamin D is Milk, Yogurt and some other dairy products fortified with Vitamin D. Adults require at least 600 IU of Vitamin daily for healthy bones however some people can require up to 2000 IU to increase blood level of 25 (OH) Vitamin D above 30n/ml. Adults 70 years and older require 800 IU of Vitamin D a day to prevent fractures.
Healthy Bones depends on Calcium and Vitamin D but there are other proteins as well that are very important. These include Magnesium, Vitamin B12, Vitamin C, and other vitamins like B vitamins. The problem here is that the diet of many older people falls short of these nutrients so even if they do get enough Vitamin D and Calcium.
So the question is how to get all these nutrients? The answer is to fill your plate with whole foods by adopting a balanced diet. Beans, NUTS, Whole Grains, Vegetables, and Fruits are naturally rich are rich in all such nutrients that are needed for healthy bones. Vegetables and Fruits are as important for healthier bones as dairy and milk products. This is important when you get older because most people’s Calorie requirements go down at this age.
So for older aged people, the challenge is to get as much nutrition from a limited amount of calories. What they can do is:
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Choose Whole Foods:
Always try to choose foods with whole grains because they are far richer in nutrients related to bones. Go through the ingredients of cereals, slices of bread, and other dairy products made with grains. The major ingredient should be a whole grain. Companies like FarmTrace are playing a vital role in providing hygienic and whole-grain food to people all around the world.
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Avoid Highly Processed Foods:
Processing of foods strips them of their Natural Nutrition. Vitamins and Minerals are added back to processed foods but they still lack the full set of nutrients found naturally in those foods.
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Go for Variety:
When you are cooking or getting food for yourself you can get into a rut easily. This can result in missing out on essential nutrients and a healthy diet. Try to include new grains in your diets such as Quinoa and Bulgur. Choose all types of colorful vegetables from Leafy Greens to Red Sweet Peppers. A colorful diet can go a long way in ensuring a balanced diet that ensures good bone health.
Even the healthiest diets may not provide you with the proper Vitamins and minerals because this depends on our body’s ability to absorb such nutrients from the foods we eat as well. So you should ask your doctor and consider getting a vitamin supplement because these can help in filling such nutrition gaps. But the Bottom line is that a balanced diet, proper exercise and Multivitamins all work together to keep your bones healthy
