Foods for healthy bones and cures for everything
Tej K. Munshi |
eading a hectic life has become a natural part of life, thus, many people cannot afford to be tired. Most of these complaints arise post lunch where people feel physically and emotionally zapped. The challenge, therefore is to maintain health and vitality. Though we are conditioned to expect such vitality to decline with age, there is much one can do to slow that decline.
Milk: Apart from being rich in calcium, milk also contains many vital nutrients that are essential for healthy bone growth like protein, potassium, magnesium, phosphorus and riboflavin. Curd: Calcium and magnesium-rich curd (yogurt) helps build bones as it also contains lactoferrin, an iron binding protein that boosts the growth of osteoblasts---the cells that build bones. Cabbage and collard greens: Chinese cabbage or its equivalent Kashmiri ‘Kadam Saag, is a good source for calcium and vitamin D. Vitamin D facilitates the absorption of calcium and phosphorus, and thereby ensures growth of healthy bones and teeth. A cup of collard greens provides about 350 mg of calcium, magnesium and vitamin K. Soya bean: Soy foods are rich in isoflavones, which have an estrogen like effect on the body; help increase bone density and reduce osteoporosis occurrence in women above 50. Fish: Fish especially Salmon contain many bone healthy nutrients like, calcium, magnesium, vitamin D and omega-3 fatty acids. Omega-3 fatty acids improve bone density and help reduce bone loss. Nuts and seeds: Pistachios and sunflower seeds are high in calcium. Groundnuts (peanuts) and almonds contain potassium, which protects against the loss of calcium in urine. Walnuts and flaxseeds are packed with omega-3 fatty acids. Orange juice: Oranges contain carotenoids, zeaxanthin and A-cryptoxanthin, which are phytonutrients that lower risk of developing rheumatoid arthritis and osteoarthritis. White beans : White beans contain an impressive list of nutrients that are essential for bone health. A cup of cooked beans can provide about 161 mg of calcium, 113 mg magnesium, 202 mg phosphorus, and 1,004 mg potassium. Oatmeal: A cup of cooked instant oatmeal can provide about 180 mg calcium, 60 mg magnesium, 180 mg phosphorus, and 140 mg potassium. Baked potato: Potassium rich potatoes help maintain the acid alkaline balance in our body and prevent too much calcium being excreted in the urine. Cures for everything: Healthiest fruits: Ten fruits that you must eat as often as you can, form the tennets of a healthy diet. Apples contain fiber and antioxidants. They reduce the risk of heart diseases and cancer. Strawberries: An apple a day has now been replaced with strawberries in the West. A recent study suggests that eating a bowl of flavonoid packed fruit daily, can keep diabetes, Alzheimer’s disease and even cancer at bay. Scientists revealed that older adults who consume strawberries at least once a month have less mental decline. Bananas: Are high in energy and power-packed with fiber, potassium and healthy sugar. Mangoes: Are rich in beta-carotene, vitamins A and C, and phytochemicals (plant chemicals). Grapefruit: Comes in different colours and has high fiber content. It helps in reducing blood pressure and cholesterol. Wine coloured grapefruit is high in potassium, beta-carotene and calcium. Watermelon and cantaloupes: These sweet tasting fruits contain foliate, beta-carotene, citric acid, vitamins A, B, C. Blackberries: Are believed to protect against heart diseases and cancer. It’s extremely rich in vitamins B1, C and E, along with anti-ageing antoxidants. Tomato: This ubiquitous fruit or vegetable---classified as both---not only guards against several types of cancer but also may reduce your risk of heart disease, osteoporosis, even diabetes. The primary nutrient behind tomatoes’ healing power is lycopene, a powerful antioxidant that neutralizes free radicals that cause cellular damage in the body. Research has shown that eating foods high in lycopene protects against a wide range of cancers---prostrate, lung and breast cancers. Tomatoes also can help prevent heart attacks by lowering cholesterol and fat in the blood-stream. Three or more servings a week of tomatoes are optimal. |
*Dr. Tej K. Munshi, is Ex. Professor, Deptt. of Applied Sciences, NIT (J&K)
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