National Safe Motherhood Day: An ongoing and adequate nutrition is essential for bone growth and strength.

Motherhood is, without doubt, the most beautiful feeling that exists. It’s a journey that lasts for a lifetime that comes with the problems, responsibilities, and lessons from time to moment. In order to keep up to date with all of these things, it is essential to maintain a healthy lifestyle. A healthy diet that includes all the essential nutrients is essential for maintaining healthy lifestyle. A constant and sufficient amount of nutrients, includingcalcium, protein, magnesium, phosphorus, and vitamin D are essential for bone growth and strength. Let’s take a look at the foods rich in these nutrients and ways to include them into our diets during National Safe Motherhood Day.

Here’re 5 Important Nutrients For Bone Strengthening:

1. Calcium:

Calcium is essential in bone health. Since we were children we’ve been eating dairy products which are believed to be high in calcium, and can help bones to stay strong. This is the case. If dairy products are not something you want to consume There are other millets like the ragi (nachani/finger millet) and seeds like Chia, which are excellent source of calcium. Ragi is a popular food throughout Karnataka and is widely consumed throughout the country, there are enjoyable ways to include it into your diet include delicious dosas made of jowar and ragi for breakfast , or a dessert mix that is made from Ragi. For chia, the seeds can be left to soak for 10 to 15 minutes before being consumed raw or added to fruit salad, oatmeal or muesli.

2. Protein:

Protein, we are aware, is a vital macronutrient. It’s essential to the growth of muscles and bones This is the reason you’ll notice it’s the most sought-after nutrient among fitness enthusiasts. For a healthy bone Protein-rich minis can be an enjoyable snack. Or, even more than that, protein granola can be an excellent protein-rich breakfast. The seeds of roasted pumpkin and sunflower seeds are good sources of protein and can be sprinkled on salads and soups.

3. Magnesium:

Magnesium is a good mineral to keep bones healthy and strong. The chance of fractures is reduced due to its more calcium levels. Oats and Quinoa are excellent sources of magnesium. You might begin your day with a cup of dark chocolate oatmeal or a Quinoa salad for a mid-morning snack. Additionally, flax seeds are also an excellent sources of magnesium. It is possible to consume it raw due to its flavor that is nutty or soak in water.

4. Vitamin D:

Our sun can be our most trusted friend and is a natural source for vitamin D. Walking early in the morning when the sun rises could be the most effective method of getting the vitamin D you need. But there are other ways to add vitamin D into your diet. Vitamin D plays a vital role in helping your body to absorb calcium as well as the mineral phosphorus. Foxtail millet is an excellent source of vitamin D. You could make millet-based upma by combining foxtail and rawa for some variety. As a snack , you could take a handful of walnuts, as they are rich in vitamin D.

5. Phosphorus:

Phosphorus can aid in the development of bones. Calcium, phosphorus, as well as vitamin D can be your great friends who cooperate to ensure your bones are strong and healthy. Almonds are delicious and phosphorus rich nuts that are easy to consume a handful every day. For a fuller food, a muesli with nuts and fruits is a great breakfast choice which is high in the mineral phosphorus.

Alongside eating the correct food items and maintaining an appropriate diet, it’s vital to train. Imagine your bones similar to steel structures. If they don’t get utilized for a long time they become rusty, and eventually, it becomes difficult to move as it normally would. It is also essential to keep a consistent schedule for exercises. It doesn’t need to be something like a “pick up a dumbbell and plank for 5 minutes” kind of workout. A short walk in the morning , or one in the evening could make you feel good!

When you consume the food items listed above make sure you are conscious of where you buy your food items from. It is best to confirm that the company is clean label and 100 100% Wholegrain certified. These certifications guarantee that the ingredients in the product are safe, free of chemical preservatives or other chemicals.

Be aware of the foods you consume. The body of yours is your temple and you must take care of it with the greatest attention to detail.