The food you eat has an effect on your bones more than you think. It is very crucial to know about the foods that are rich in calcium, nutrients, and vitamin D. This will help you to make healthy food choices that support your bone health.
A balanced diet plays a very important role in building the bones. You can prevent bone diseases like osteoporosis by keeping your bones healthy. It might be a little bit tough to plan a perfect diet but not impossible. We at Geetanjali Medical Nutrition Clinic are here to provide you with our expert guidance with a balanced diet that supports your bone health. This is going to cover some dietary tips to keep your bones healthy. We will also discuss our health services to support long-term health.
Foods that Support Bone Health
- Calcium
Calcium is the structural component of bones. Proper consumption of calcium is essential to support bone health. Here are a few examples of calcium-rich foods:
- Dairy Products are a great source of Calcium
Milk
Cheese
Yogurt
- Leafy Green vegetables provide plant-based calcium.
Broccoli
Okra
Spinach
Cabbage
- Fish with edible bones provide a huge source of calcium
Sardines
Salmon
Pilchard
- Vitamin D
Vitamin D helps in the absorption of calcium in the gut. Here are some examples of foods rich in Vitamin D
- Fatty fishes are a rich source of Vitamin D
Salmon
Mackerel
Sardines
- Fortified Foods are also great for Vitamin D
Orange
Margarine
Dairy products
Soybean Milk
Almond Milk
- Other sources of Vitamin D are as follows
Egg Yolks
Cod Liver Oil
Beef Liver
- Sunlight is not a food source but sun exposure helps to produce Vitamin D naturally.
- Protein
Protein helps in maintaining the bone structure and overall health.
- Animal-basedProtein sources:
Eggs
Chicken
Fishes and Seafood
Pork
Beef
- Plant-Based Protein Sources:
Beans
Lentils
Tofu
Quinoa
- Magnesium and Potassium
These minerals help in bone formation and support bone health.
- Magnesium-rich foods:
Nuts
Seeds
Whole Grains
Green Leafy Vegetables
Raisins
Weet Potatoes
- Potassium-rich foods:
Bananas
Orange
Tomato Products
Papaya
Spinach
- Vitamin K
Vitamin K helps in the formation of Bone proteins. They are also important for bone metabolism.
- Vitamin K food Sources:
Kale
Collard
Broccoli
Mustard Greens
Brussel Sprouts
Natto
- Omega-3 Fatty Acids
Omega-3 has many anti-inflammatory properties. These properties are beneficial for bone health.
Omega-3 Fatty Acids sources-
- Fatty Fishes like:
Salmon
Mackerel
- Seeds and Nuts like:
Flax Seeds
Chia Seeds
Walnuts
Hemp Seeds
About Our Services
It is confusing to choose the right diet plan by yourself. This is where the role of a dietician comes into play. Our expert dieticians have years of experience. They know exactly how to craft a perfect diet plan for you. We offer personal guidance to support your bone health in the best way possible. Here is a little glimpse of our services-
- Customized Diet Plans
Our dieticians create a personalized diet plan just for you. They provide a diet chart based on your health requirements. They include foods that are rich in calcium and vitamins as per your preferences. This ensures that the foods you eat are tasty as well as healthy for your body.
- Useful Tips
We suggest you tips on how to choose the right food for you. This helps you to eat foods that are healthy for your bone health and overall well-being.
- Regular follow-ups
We conduct regular checkups ups we start our diet program. This helps us to keep track of the effect of our program on your health. We also make necessary changes if needed for better effects.
- Natural Ways
We believe in maintaining a healthy body by using natural ways. We only use dietary advice and some exercises to help your bones stay healthy. This ensures that there is no type of side effect on your health.
Thus nutrition is an integrated part of bone health. Bone diseases can have a devastating effect on a person. It might cause a downward spiral in an individual’s physical, as well as mental health. Diet can be an important tool in preventing bone diseases.
Clinical Dietician Geetanjali with 20 Years of Exp will recommend you the perfect diet plan to maintain your bone health, after accessing your health needs. The diet plan consists of the list of nutrients and foods that promote optimal bone health. Our Diet Expert Geetanjali Ahuja Mengi suggest that a following a balanced diet and maintaining healthy weight can prevent bone diseases.
Wrapped Up
You can improve your bone health by just following the right dietary guidance. If you are serious about your health, then reach out to us. Our dieticians are always ready to help you with their expert guidance. Let’s take a step closer to a healthier life with the right approach.