Eating Smart for Bone Health

Bone health is important for multiple reasons. Bones not only provide structure to the body but also protects organs, anchors the muscles in our body and stores calcium. This very calcium is the key to bone health. Without strong and resilient bones a person may attract diseases like arthritis, osteoporosis etc. Both the condition is extremely painful and makes your bones non-functioning. So, what can you do to prevent these conditions? There is two-step answer to this problem. The first is exercise and the second and the most important one is maintaining a proper diet. For that, we need to go into a detailed analysis of foods that we consume and determine the calcium intake required compared to the calcium intake fulfilled. These are the following food items divided into breakfast, lunch, and dinner that contains calcium in rich amount.

1. Breakfast: fruit salads or vegetable salads with some dairy products make good breakfast recipes. Let's look at some:

a. Vegetable salad: vegetables that are rich in calcium such as green leafy vegetables, for example, spinach, kale, turnip, and broccoli along with yogurt or cheese are appropriate for the healthy salad recipe.

b. Cereals: fortified cereals like corn flakes, raisin bun, along with milk or soya milk are a very good source of calcium and fill your appetite.

2. Lunch: for lunch, high-density foods are best that are rich in protein and calcium. These help to keep you full for a longer time.

a. Fish recipe: sardines and salmon are loaded with calcium. This is due to their bones which can be consumed. These fishes cooked into wholesome lunch recipes are good for the bones.

b. Salad with beans and lentils: mix some leafy vegetables with some baked beans and lentils, incorporate some eggs and you have a calcium, protein, iron-rich lunch. You can also include beans in other egg recipes for a change of taste.

3. Dinner: dinners must be the lightest meal of the day. Therefore, you must aim at some light yet protein and calcium-rich meals to fill you for the night.

a. Tofu: Tofu is a great recipe to have for dinner. It is a rich source of calcium. It is quite like cottage cheese but is made of soya milk. It is fulfilling yet light.

b. Pasta recipes: it is not the raw material but the ingredients required to make pasta recipes that help in building bone health. These include cheese, spinach etc.

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