Скачать или смотреть Veg or Non-Veg? हड्डियों को मजबूत करने के लिए क्या खाएं | Dr. Rachit Gulati | Saaol Ortho Care

Veg or Non-Veg? हड्डियों को मजबूत करने के लिए क्या खाएं!!
Vegetarian Diet options to maintain good bone health
A healthy balanced diet will help you build healthy bones from an early age and maintain them throughout your life.
You need sufficient calcium to keep your bones healthy and vitamin D to help your body absorb calcium.
Poor bone health can cause conditions such as rickets and osteoporosis and increase the risk of breaking a bone from a fall later in life.
You should be able to get all the nutrients you need for healthy bones by eating a balanced diet.
A good diet is only one of the building blocks for healthy bones, which also includes exercise and avoiding certain risk factors for osteoporosis.
Calcium
Calcium helps to build and protect bones. Good vegetarian sources of calcium include:
• milk, cheese and other dairy foods
• green leafy vegetables, such as broccoli, cabbage and okra, but not spinach
• soya beans
• tofu
• plant-based drinks (such as soya drink) with added calcium
• nuts
• bread and anything made with fortified flour
Although spinach contains a lot of calcium, it also contains oxalate, which reduces calcium absorption, and it is therefore not a good source of calcium.
Vitamin D
Adults need 10 micrograms (400 International Units or IU) of vitamin D a day. Vitamin D helps the body absorb calcium. Vitamin D comes from the sun, and about 15 minutes a day of direct sunlight on skin should give you enough vitamin D. However, having darker skin, living in the north, and even the winter season can all make it hard to get enough vitamin D from the sun alone. So you can include,
Vegetarian Source of Vitamin D such as:
• Fortified Milk
• Fortified Cereals, grains and bread
• Sunlight
• Mushrooms
Vitamin C
Vitamin C is essential for making collagen, the protein that binds connective tissue in bones.
Good sources include:
• citrus fruit, such as oranges and orange juice
• peppers
• strawberries
• blackcurrants
• broccoli
• Brussels sprouts
• potatoes
Vitamin K
Vitamin K is thought to stimulate bone formation. Vitamin K is present in same foods that have an abundance of calcium, like dark leafy greens, beans, and soy products.
Potassium
Potassium decreases the loss of calcium and increases the rate of bone building. Oranges, bananas, potatoes, and many other fruits, vegetables, and beans are all rich sources of potassium.
• Nuts such as walnuts, peanuts, almonds, pecan Provide Magnesium and Phosphorus to Help Strengthen Bones.
• Seeds like Chia seeds, flaxseed (eat them ground), pumpkin seeds, and sesame seeds provide you with calcium, magnesium, and phosphorus.
Some nutrient rich food options for vegetarians:
• Bean soup
• Tofu salad
• Sprouts
• Nuts and seeds laddoo
• Ragi laddoo

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