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Title : Diet For Strong Bones
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Diet For Strong Bones

When a person reaches puberty, bone growth is almost finished.. As in the case of the body's cells, tissues bone also degenerate and renewed through our lives. Bones are made of minerals (calcium) and protein (collagen). As we age, we lose more of these things generate. As a result, bones constantly lose their strength and become weak or brittle. The best period for building bone strength is childhood and adolescence. However, it is better late than never! Anyone who comes to know the fact of losing the continued loss of bone strength should start taking care of them, at any age, may be in. Nutrition and exercise are the key to a good strong bones.
Nutrients for Bone Strength
All human beings require a number of nutrients in order to keep your bones strong.

• Minerals- calcium, magnesium, phosphorus, copper, boron
• Proteins
• Fats
• Vitamins A, D, E, K, B complex and C

therefore, a balanced diet is a must to keep the bones in shape. daily diet of an average human being must contain

• Milk;
• Fruits;
• vegetables, especially green leafy vegetables;
• pulses / or vegetables; dals
• animal protein fish / chicken;
• Nuts
• Cereals; and
• The fat oil, lard or butter.

What is not needed is sugar. If you can not live without it, limit your intake of 2-3 teaspoons per day. A good strategy would be to replace it with honey.


Action Plan to strengthen bones

• Take a daily balanced diet by including food mentioned above
• provide your body with enough vitamin D. Try to be in the sun for ten to fifteen minutes two or three times a week. Sunscreens prevent your body produce vitamin D to avoid them.
• being physically active. The bones have to be strong so the weight carried forms- and strength training exercises. Walking, running, jogging, tennis, badminton, football, dancing, aerobics etc., they are weight bearing Exercises- them for about 30-40 minutes for 5-6 days a week. Strength training comes from them with weight Lifting-weight. Ask your doctor about the ideal weight you lift. Also learn the correct way of lifting of an expert trained as a fitness instructor. Do these exercises for about 10-15 minutes three times a week.
• Quit Smoking is dangerous not only for bones, but for your overall health.

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