Diet for Healthy Bones

Spine, Knee And Orthopedic Surgeon

The health and strength of our bones rely on a balanced diet and a steady stream of nutrients — most importantly, calcium and Vitamin D.

Calcium is a mineral that people need to build and maintain strong bones and teeth. It is also very important for other physical functions, such as muscle control and blood circulation.

The recommended daily intake (RDI) of calcium is 1,000 mg per day for most adults, though women over 50 and everyone over 70 should get 1,200 mg per day, while children aged 4–18 are advised to consume 1,300 mg.

The main foods rich in calcium are dairy products like milk, cheese and yogurt. However, many non-dairy sources are also high in this mineral.

Calcium is not made in the body — it must be absorbed from the foods we eat. To effectively absorb calcium from food, our bodies need Vitamin D.

If we do not have enough calcium in our diets to keep our bodies functioning, calcium is removed from where it is stored in our bones. Over time, this causes our bones to grow weaker and may lead to osteoporosis, a disorder in which bones become very fragile.

Foods that provide vitamin D include Fatty fish, like tuna, mackerel, and salmon
Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals,Beef liver,Cheese
Egg yolks.

Postmenopausal women are most vulnerable to osteoporosis. Although loss of estrogen is the primary reason for this, poor lifelong calcium and Vitamin D intake, as well as lack of exercise, play a role in the development of osteoporosis.

Note that men also are at risk for osteoporosis — typically later in life than women — and it is important for them to keep track of calcium intakes, as well.

Learn More About : Dr Himanshu Tyagi is presently practicing as a Senior consultant Orthopedic surgeon, specialized in treating spine and knee problems. He practices in Noida (private clinic) and Gurgaon (Artemis hospital).