Motherhood is undisputedly the most precious feeling in the world. It is a life-long journey that brings along its own sets of challenges, responsibilities, experiences and learnings from time to time. And keep up with all these, it is very important to have a good health. Healthy diet, with every essential nutrient, is a must-have to keep up a good health. Constant and adequate supply of nutrients, in particular- calcium, protein, magnesium, phosphorus and vitamin D – is needed for bone development and strengthening. Let’s look at the foods that are rich in these nutrients, and ways to include them in our diets, this National Safe Motherhood Day.
Also Read: Women’s Health: Obesity Shouldn’t be Left Ignored, it’s Not Just Weight Gain
Here’re 5 Important Nutrients For Bone Strengthening:
1. Calcium:
Calcium is of utmost importance when it comes to bone health. Ever since we were kids, we have been consuming dairy products that are said to be rich in calcium and help bones stay strong- which is true. But if dairy products are something you’re avoiding, there are also millets such as ragi (nachani/finger millet) and seeds such as chia which are rich sources of calcium. While ragi is popular in Karnataka and is well consumed in the state, some fun ways of incorporating ragi in your daily diet includes delicious ragi and jowar dosa for breakfast or a dessert mix made with ragi. As for chia, these seeds can be soaked for 10 to 15 minutes and consumed raw, or added to oatmeal, fruit salad or muesli.
2. Protein:
Protein, as we all know, is a much-needed macronutrient. It is crucial for bone and muscle development, which is why you’ll see it being a go-to nutrient for gym freaks. For good bone health, protein crunchy minis could be a fun snack. or more, protein granola is an ideal protein-rich breakfast. Roasted pumpkin seeds and sunflower seeds are also great sources of protein, and can be topped onto soups and salads.
3. Magnesium:
Magnesium is good for keeping the bones strong and the likelihood of a fracture lowers because magnesium has higher bone mineral density. Oats and quinoa are rich sources of magnesium- you could start your day with dark chocolate oatmeal, or a quinoa salad as a mid-morning snack. In addition, flax Seeds are also a good source of magnesium. You can either eat it plain since it has a nutty taste or soak in water.
4. Vitamin D:
The sun is our best friend and a natural provider of vitamin D. Taking walks early in the morning as the sun rises would be the ideal way to get your dose of vitamin D. But there are also other ways you can include vitamin D to your diet. Vitamin D plays an important role in helping the body absorb calcium and phosphorus. Foxtail millet is a good source of the vitamin D- you can try some millet upma made with foxtail rawa for a change. As a snack you could also eat a few walnuts as they are also enriched with vitamin d
5. Phosphorus:
Phosphorus is known to help in the formation of bones. Phosphorus, calcium and vitamin D are best buddies who work together to make sure your bones are healthy and strong. Almonds are delicious phosphorus rich nuts that you could just have a handful of everyday. For a heavier meal, fruit and nut muesli is a good breakfast option that is rich in phosphorus.
Along with eating the right food and maintaining a healthy diet, it is extremely crucial to exercise. Imagine your bones to be like steel structures. If they aren’t used for a while, they get rusty and then it gets harder to move like it otherwise would. Similarly, it is important to be consistent with exercise. It does not have to be a “pick up a dumbbell and plank for 5 minutes” type of workout. A mere brisk walk in the morning or one in the evening can do you good!
While consuming the foods above, also remember to be mindful of where you purchase your products from. It is best to ensure the brand is 100% Clean Label and 100% Wholegrain certified. These certifications ensure the ingredients within the products are clean, with no preservatives or chemicals.
Be mindful of what you consume. Your body is your shrine and you need to treat it with the utmost care.
Author’s Bio: Pavitra K is the Lead, New Product Development at True Elements
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