{"id":728,"date":"2015-10-20T16:53:26","date_gmt":"2015-10-20T11:23:26","guid":{"rendered":"http:\/\/articles.1mg.com\/?p=728"},"modified":"2026-05-21T15:05:36","modified_gmt":"2026-05-21T09:35:36","slug":"world-osteoporosis-day-serve-up-bone-strength","status":"publish","type":"post","link":"https:\/\/www.1mg.com\/articles\/world-osteoporosis-day-serve-up-bone-strength\/","title":{"rendered":"World Osteoporosis Day: Serve Up Bone Strength"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-181855 size-full\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2015\/10\/203293.jpg\" alt=\"Osteoporosis\" width=\"1500\" height=\"841\" srcset=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2015\/10\/203293.jpg 1500w, https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2015\/10\/203293-300x168.jpg 300w, https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2015\/10\/203293-1024x574.jpg 1024w, https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2015\/10\/203293-768x431.jpg 768w, https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2015\/10\/203293-150x84.jpg 150w\" sizes=\"auto, (max-width: 1500px) 100vw, 1500px\" \/><\/p>\n<p><strong>BY DR. KHOOBSURAT NAJMA<\/strong><\/p>\n<p>About 50 million people in India have osteoporosis. You can prevent and delay the onset of osteoporosis and risk of fractures by improving your bone strength.<\/p>\n<p><strong>What is osteoporosis?<\/strong><\/p>\n<p>Bone is composed of tissue and mineral. In osteoporosis, there is loss of both mineral and tissue. Osteoporosis weakens the bone and results in frequent fractures (breaks) in the bones.<\/p>\n<p>For adequate bone health, it is important to eat a diet rich in nutrients that help in building and maintaining healthy bones.<\/p>\n<p><strong>What are the key bone-healthy nutrients? <\/strong><\/p>\n<p>Calcium, Vitamin D, proteins and micronutrients are required for maintaining healthy bones and reducing the risk of osteoporosis. Include foods rich in these nutrients to maintain adequate bone health.<\/p>\n<p><strong>CALCIUM<\/strong><\/p>\n<ul>\n<li>Bone acts as a reservoir for maintaining calcium levels in the blood, which is essential for healthy nerve and muscle function<\/li>\n<li>Demands are particularly high during the rapid period of growth in teenagers<\/li>\n<li>Calcium rich foods include milk, yoghurt, cheese, dried figs, broccoli, green vegetables, almonds and tofu<\/li>\n<\/ul>\n<p><strong>VITAMIN D<\/strong><\/p>\n<ul>\n<li>Vitamin D helps in calcium absorption from food in the intestine and ensures correct renewal and mineralization of bone<\/li>\n<li>Vitamin D is made in the skin when it is exposed to UV-B rays in sunlight<\/li>\n<li>Try to get 10\u201320 minutes of sun exposure to your bare skin (face, hands and arms) outside peak sunlight hours (before 10 AM and after 2 PM) daily \u2013 without sunscreen<\/li>\n<li>Vitamin D rich foods include egg, milk and oily fish<\/li>\n<\/ul>\n<p><strong>PROTEIN<\/strong><\/p>\n<ul>\n<li>Low protein interferes with the process of building bone mass ( during childhood) and preservation of bone mass ( in old age)<\/li>\n<li>Protein undernutrition also leads to reduced muscle mass and strength in seniors, which is a risk factor for falls<\/li>\n<li>Protein-rich foods include dairy products, meat, fish, poultry, lentils, beans and nuts<\/li>\n<\/ul>\n<p><strong>MICRONUTRIENTS<\/strong><\/p>\n<ul>\n<li>Some micronutrients are essential for maintaining healthy bones. These include:<\/li>\n<li><strong>Vitamin K:<\/strong> Found in leafy green vegetables, spinach, cabbage and kale, liver, some fermented cheeses, and dried fruit<\/li>\n<li><strong>Magnesium:<\/strong> Found in green vegetables, legumes, nuts, seeds, unrefined grains, fish and dried fruit<\/li>\n<li><strong>Zinc:<\/strong> Found in lean red meat, poultry, whole grain cereals, pulses, legumes and dried fruit<\/li>\n<li><strong>Carotenoids:<\/strong> Found in many vegetables, including in leafy green vegetables, carrots and red peppers<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-729\" src=\"https:\/\/1mgarticles.files.wordpress.com\/2015\/10\/milk.jpg?w=300\" alt=\"bone-health\" width=\"300\" height=\"218\" \/><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[27],"tags":[69,84,202],"class_list":["post-728","post","type-post","status-publish","format-standard","hentry","category-health-a-z","tag-bone-loss","tag-deficeincies","tag-vitamins-minerals-nutrients"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.1 - 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