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Friday, July 12, 2024

5 Foods Women Need to Eat for Healthy Bones

By Femi Paseda

The food you eat determines a lot about you. In fact, one of my favourite quotes related to food is “you are what you eat.” So, seeing how important what you eat is to your health, this week’s edition of health and fitness on Iya magazine will be focusing on foods women need to eat for healthy bones.

Many women in Nigeria today suffer from Osteoporosis, a disease that weakens the bones, leaving them prone to fractures and cracks. It also makes it difficult for women to get pregnant. Your body requires a lot of nutrients such as Vitamin D and calcium to keep your bones strong and healthy.

When we do not get these nutrients (for those who love taking smoothies, pizza, carbonated drinks and other processed foods), we increase our risk of low bone mass, which can cause Osteoporosis.

Luckily for us, there are Lots of foods in Nigeria that can provide us with the right amount of calcium and Vitamin D, and we will be taking a look at some of them here:

1. Yoghurt

We all love yoghurts. They taste good, feel good, and give us the right amount of B Vitamins and Proteins, which strengthen our bones. You can take plain yoghurt at least once daily for healthy bones for the best results.

2. Milk

Do you love Milk? Good for you. Do you feel Milk is for children? You need a change of mindset. Milk is healthy for everyone, and having a glass of milk every day can help improve your bone strength as a woman. For the best results, you need to look for Milk rich in Vitamin D to get the best results.

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3. Dark and Leafy green vegetables

If you do not like vegetables as a woman, you do not know how much you’re missing. Healthy leafy vegetables are great for your bones and overall health. They are highly nutritious and provide you with the right amount of calcium. Some of the best leafy vegetables you can incorporate into your diet are spinach, collard green, kale and spinach.

4. Orange Juice

Yes, right, orange juice is another healthy part of the diet women need to incorporate into their diets. All you need is a nice cup of orange juice alongside a healthy diet, and you have a good amount of folate, potassium, Vitamin D, and calcium. You can do well to check the brand you want to buy for these nutrients.

5. Eggs

The final food on our list is eggs. Eggs provide you with a healthy dose of Vitamin D, and you get extra of these vitamins and minerals when you combine eggs with vegetables. If you can incorporate eggs into your daily diet, it will be fascinating because it will do your bones a whole lot of good.

Word of Advice

Too much of anything is bad, and for this reason, you need to find a way to incorporate these meals into your diet without overdoing anything. If you take too much of anything, it will do you more harm than good, and this is something you need to avoid. So, draw up a healthy plan and incorporate these recipes into your diet for healthy bones.

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Bottom Line

As women, we need healthy bones for overall healthy living. We need healthy bones to be able to carry and sustain a pregnancy. We also need healthy bones to keep us strong and stable when we are old. If you notice women who are strong and agile at old age, they must have prioritised healthy diets. You also can do the same and enjoy life now and when we are much older.

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