5 Super Foods for Maintain your Bones Healthy

you can also try some foods rich in calcium to compensate for the deficiency of calcium and keep bones healthy. Here are five super foods that can help increase bone density at any age:

Milk




Undoubtedly, milk is the best (and readily available) source of calcium necessary for proper bone growth. According to the National Institute of Child Health and Human Development (NICHD), low-fat milk or fat is the best option because it is high in calcium without added fats and this facilitates the easy absorption of calcium by the body. And not just calcium. Milk is also rich in nutrients like potassium, magnesium, riboflavin, phosphorus and vitamins D, A and B12, which are important for healthy bones.

Orange Juice



Oranges are rich in essential nutrients like vitamins, minerals and calcium. They are an indispensable tool for healthy bone growth. They can be especially used by people with lactose intolerance can not get their daily requirement of calcium from dairy products. The next time you help with a serving of fruit, make sure you have enough oranges in it.

Dairy Products


Many experts have designated dairy products like cheese and yogurt as a preferred source of calcium because of its high calcium levels. In case of intolerance to lactose, can also opt for other dairy products are free of lactose or have low levels of lactose. The yogurt contains a chemical called lactoferrin that iron-binding protein that promotes the growth and activity of osteoblasts (bone forming cells).

Nuts and Seeds


Besides being rich in calcium, nuts such as walnuts, flax seeds, almonds, pistachios, etc. are also good sources of minerals and omega 3 fatty acids. Peanuts and calcium containing potassium prevents calcium loss in urine.

Greens


Dark green leafy vegetables like broccoli and spinach are good sources of calcium and vitamin D and is the latter which aids in the absorption of calcium and phosphorus, which ensures the growth of bones and teeth. Coles and turnip greens can also be helpful in giving you your daily dose of calcium. The alkaline effect of a diet rich in these vegetables will help strengthen bones and promote bone growth by preventing calcium loss. In addition, plant sterols (steroid hormones) are converted into a hormone called calciferol and helps absorption of calcium.

5 Healthy Foods to Eat at your Workplace

Here are 5 power foods can be enjoyed without leaving your desk. It can do wonders for your heart, blood pressure, and can even improve your memory and concentration.


Walnuts




All nuts have been found to improve lipids and reduce the risk of heart disease. Walnuts have also been found to improve cognitive and motor function in animals with Alzheimer's. Experts recommend seven nuts a day.

Cup of Green Tea


The polyphenols, one of the main ingredients of green tea, which is known to help repair damaged DNA and stimulate the immune system. In addition, research shows that green tea helps reduce the risk of cancer, including skin cancer and prostate cancer.

Popcorn


If ever there was a list of healthy snacks, this is definitely going to be on the list. In fact, many say that the popcorn is the healthiest of snacks. It is 100 percent whole grain and is great in fiber and antioxidants. If you can air pop your popcorn and add a minimal amount of salt, which would have the best popcorn, experts say. If your office has a microwave, just be sure to bring a package of popcorn, low in sodium to work.

Dark Chocolate


It also contains powerful antioxidants called polyphenols to fight risk factors (such as oxidation of LDL cholesterol) for heart disease and also inhibit clotting. Studies have also indicated that consumption of a small black chocolate bar a day can reduce blood pressure in people with mild hypertension. Caffeine, an active ingredient of black chocolate, can give you that much needed kick and increased concentration levels.

Fruits

Not only help you overcome this "false hunger" is also full of nutrients that are needed to keep you going all day. You can choose from apples, bananas, mangos, oranges, papayas, etc., but be sure to bring some fruit to the office every day.