National Safe Motherhood Day: 5 Important Nutrients For Strengthening Bones In Women

Motherhood is a life-long journey that brings along a lot of challenges, responsibilities, experiences and learnings from time to time. And keep up with all these, it is very important to have a good health.

Here are 5 Important Nutrients For Bone Strengthening:

1. Calcium

Women are advised to consume dairy products that are said to be rich in calcium and help bones stay strong. But if dairy products are something you’re avoiding, there are also millets such as ragi and seeds such as chia which are rich sources of calcium. Some fun ways of incorporating ragi in your daily diet includes delicious ragi and jowar dosa for breakfast or a dessert mix made with ragi. As for chia, these seeds can be soaked for 10 to 15 minutes and consumed raw, or added to oatmeal, fruit salad or muesli.

2. Protein

Protein is crucial for bone and muscle development, which is why you’ll see it being a go-to nutrient for gym freaks. For good bone health, protein crunchy minis could be a fun snack. or more, protein granola is an ideal protein-rich breakfast. Roasted pumpkin seeds and sunflower seeds are also good sources of protein, and can be topped onto soups and salads.

3. Magnesium

Magnesium is good for keeping the bones strong and the likelihood of a fracture lowers because magnesium has higher bone mineral density. Oats and quinoa are rich sources of magnesium. Additionally, flax Seeds are also a good source of magnesium. You can either eat it plain since it has a nutty taste or soak in water.

4. The sun a natural provider of vitamin D. Taking walks early in the morning as the sun rises would be the ideal way to get your dose of vitamin D. Vitamin D plays an important role in helping the body absorb calcium and phosphorus. Foxtail millet is a good source of the vitamin D- you can try some millet upma made with foxtail rawa for a change. As a snack you could also eat a few walnuts as they are also enriched with vitamin

5. Phosphorus

Phosphorus is known to help in the formation of bones. Phosphorus, calcium and vitamin D  work together to make sure your bones are healthy and strong. Almonds are delicious phosphorus rich nuts that you could just have a handful of everyday. For a heavier meal, fruit and nut muesli is a good breakfast option that is rich in phosphorus.