Calcium rich food strengthens bones better than pills.
Latest Research at the Washington University School of Medicine done on 8700 menopausal women suggests that foods rich in calcium strengthen bones better than supplements taken in the form of pills. Calcium is essential for the prevention of osteoporosis, especially in women after menopause.
The subjects were asked carefully log their diet and their calcium supplement intake for seven days, the Researchers then tested their bone mineral density & urine levels of oestrogen (female hormone). The women were then split into three groups - those who got at least 70 % of their daily calcium from supplements, those who got the same amount from dairy products and other foods only, and those who took pills on top of their calcium-rich diet.
Researchers found that although the 'diet group' took in the least calcium, an average of 830 mg per day, they had higher bone density in their spines and hipbones than women in the 'supplement group' who consumed 1,030 mg per day.
Healthy bones are an impossible dream without a balanced intake of vitamins, minerals, and other important nutrients. Obtaining that intake requires a great deal more than just milk!!!
Good foods help bone health!!!
• Vitamin D : 10- 15 minutes of sunlight exposure is the best source, apart from fish, dairy and egg yolk
• Vitamin K : green leafy vegetables, broccoli, and peas
• Vitamin B 12 : sardines, eggs, dairy products
• Calcium: milk, yoghurt, vegetables such as broccoli, cabbage, ragi, soy.
• Magnesium : green vegetables, nuts
• Potassium : bananas, orange juice, raisins, vegetables, coconut water
Did you know?The femur/thigh bone is the longest & strongest bone & about 1/4 of our height.
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