Did you know that March is National Nutrition Month? As we all know, bones are the skeletal structures of our body. They connect the various body parts by means of joints. However due to excess weight, nutrient deficiencies, and improper postures, bones do get deformed which sometimes is irreversible. That’s why it is critical to make sure you are keeping your bones healthy.
Excess weight puts an additional burden on the delicate bone joints. Over time, this can lead to brittle bones which can easily break in case of fractures. So, it is very essential that you take proper nutrients to support your bones. Calcium, vitamin D and protein are the three most important nutrients that have to be adequate in the diet.
The chief sources of calcium are the milk & milk products followed by greens and sea foods. Soy beans and sesame seeds also provide calcium to some extent. Do not combine calcium with iron.
Sun is the main source of Vitamin D, especially the morning sun. Many breakfast cereals are fortified with Vitamin D.
If you are not getting enough Calcium and Vitamin D, then supplements have to be taken. It is also important to meet the excess needs during physiological growth phase (Childhood, adolescence, pregnancy and lactation periods). Otherwise the bones will not be strong enough to support the body structure.
Proteins are found in pulses, dairy products and non vegetarian foods. They aid in the formation of collagen, which is the cementing material of bones.
Apart from these, necessary lubricants like oil and water have to be part of a daily diet to ensure flexibility of joints. A balanced diet incorporating the above nutrients provides you with healthy bones and joints. Above all, one needs to keep the body weight to a near ideal range to prevent undue stress on the joints.
Written by: Soumya C Peeru, Dietician
About the Author
Soumya has practiced in the field of nutrition for 10 years and has worked as a diabetes educator as well. She has started writing blogs on health and nutrition. She’s presently working as a freelance dietician, along with online consultation.