Maintaining enough protein intake is important for healthy bones. Low protein intake can lead to bone loss and the right amount of protein intake can help protect bone health during aging and weight loss

When we refer to the term health, we mainly refer to the concept of a disease-free body. However, health is also synonymous to getting the right nutrition so that organs and other essential elements of the body, like blood, can function as needed. However, the bones mainly give us strength & structure and deficiency of required nutrition can cause them to be weak and influence the quality of life. Bone health is important at all stages of life and a healthy well-balanced diet will help build and maintain healthy bones.

Right food for strong bones

• Eat lots of vegetables: Include as many vegetables and as many colours as you can. Vegetables such as green, yellow and all the different colors of bell peppers are the richest source of vitamin c and act as antioxidants. They not only help in case of nutrient deficiency but hydrate us as well. Develop the habit of having more vegetables in lunch and dinner. Developing this habit during childhood will help to create healthy bones in young adults as well as elderly people.
• Do not avoid healthy fats: Fats are not always harmful, some of them are important for healthy bones. Omega 3 and 6 fats which can be sourced from fish like mackerel, tuna and salmon along with almonds, walnuts etc. Healthy fats help formation of new bone and prevent bone loss.
• Have enough protein: Maintaining enough protein intake is important for healthy bones. Low protein intake can lead to bone loss and the right amount of protein intake can help protect bone health during aging and weight loss. Good sources of protein include pulses, legumes, beans, peas, nuts, egg, chicken, fish, tofu, milk and milk products.
• Calcium is the key ingredient: When it comes to bone health, calcium is the important mineral. It is advisable to get calcium in a natural way from foods rather than supplements unless it is a case of deficiency. Sources of calcium include dairy products such as milk, cheese, yoghurt as well as non-dairy products such as leafy vegetables, fishes like sardine and salmon with bones.
• Vitamin D & K: Vitamin D deficiency is one of the most common reasons for poor bone among Indians. Get morning sunlight for 10 minutes to fulfill your need. If you are identified with this deficiency, then you must consult Doctor and start taking supplements as per the prescription.
• Avoid alcohol, packed and processed foods: All such foods contain extra salt that may cause the body to lose calcium and lead to bone loss. It is also advisable not to drink alcohol as it can lead to bone loss.
• Limit caffeine intake: It is not advisable to drink more than 3 cups of coffee or tea everyday as doing so may interfere with calcium absorption in the body and cause bone loss. Don’t take coffee and tea along with & directly after the meals.

The writer is Dr Surbhit Rastogi , Associate Consultant Orthopedics at Indian Spinal Injuries Centre, New Delhi