How to increase bone density? - Fitness Health Forever

2019-09-11

Bone density is something that messes someone up pretty good. There are many disorders that result in reduced bone density. The likes of which include osteoporosis, which generally occurs after the age of 40 and most commonly in women. And then there is the lack of nutrients in the diet which can leave the bone weaker.

As a means to protect yourself against all those, you should seriously consider including a veggie that is rich in calcium and can help in bone growth and development. A veggie like saying, onion.

Onion in your diet to increase bone density

Boost Bone Density

Among many other minerals like iron and chromium, onions are also rich in calcium. Calcium helps in bone formation. It is one of the most important nutrients required by a growing child. A balanced diet should contain a healthy amount of calcium.

Onions help in boosting bone density. Not just the calcium in the onion, but the chromium as well. Bone density has been shown to improve by the presence of these two minerals (though primary calcium). Including onion in your daily diet regimen can help you build stronger bones and promote muscle growth.

Other benefits of onion in your diet

Onion Help in Weight Loss

Weight loss is one of the most serious concerns of today’s generation. Given that more than 40% of the world’s population is obese, it is no surprise that there is such a huge demand for a weight loss regimen. You can find an advert almost everywhere. Posters which assure weight reduction, motivational videos, alerts and all on the TV channel.

One does not simply realize that something so simple as an onion can help reduce your weight. But then, there are onions in burgers and pizzas. Why do we get fat if we eat those? The question sounds a bit stupid, doesn’t it? But that is the kind of reasoning shown by lazy. Presence of carbs notwithstanding, when you fry an onion, it loses some of its nutritional value.

Onions contain a compound known as quercetin. This quercetin is what prevents your body from accumulating excess fat. The excess fat is stored under your skin and between organs. But quercetin helps in increasing your metabolism. It helps in fat burning.

There are a lot of ways in which you can leverage the quercetin in the onion to your advantage. None of them involves frying the onions or eating a burger, of course. You can start with a healthy cup of onion juice. Sounds yucky? Well, you can boil the onions to make some soup. Or you can even eat them raw. The last is the best option.

So remember to eat some onion if you want to get slim.

Rich Nutrient

Sounds a bit poetic, but the onion is as rich in nutrients as it is rich in a number of layers. Your everyday onions are very much rich in nutrients. These are not some common nutrients but the ones your body needs.

Onion contains Vitamin C. It is not considered as rich in Vitamin C as citrus fruits like orange or lemon. But the Vitamin C content in onion can help satisfy your dietary needs. Besides Vitamin C, onions also contain folic acid. A common misconception is to think of these two as same, but actually folic acid is closer to Vitamin B group which Vitamin C is citric acid. None the less, the presence of Vitamin C along with folic acid helps in better absorption. We already mentioned the presence of quercetin, so there’s no point in repeating it again.

Onions also contain some flavonoids. They have low sodium content and fat content which makes them safe for consumption in many disorders.

Heart Health

While we are talking about the nutrient richness of onions, it is also worth noting that onion helps in promoting heart health. It is rich in dietary fibers. You probably guess that part from observing the fleshy layers in onions.

The dietary fibers present in onion act as roughage. They help in lowering blood pressure by promoting blood regulation. Onions contain sulfides. This helps it by acting as a natural blood thinner. The result is that it reduces the chances of blood clots and strokes. What’s more, is that onions help in lowering the risk of many cardiovascular diseases.

Studies have shown that onion consumption can help lower your chances of suffering from a heart attack. The fiber in onion not only helps in improving your digestion but also acts as a protection against common heart-related ailments. Research has shown that sulfur can even help reduce hypertension and stress-related problems and onion is rich in such sulfides. So the next time you think about giving up on onion, reconsider.

Onion Rich in Chromium

Why do we need chromium? The human body cannot handle many metals and minerals. Thankfully, chromium is not one of them. Chromium has shown to have many health benefits associated with it. There are compounds of chromium that your body can benefit from if they are present in your diet. This is why many doctors recommend a balanced diet which also contains your daily fill of chromium compounds.

It has been observed in many studies that chromium can be of great help to those suffering from type 2 diabetes. Diabetes can be of two types- Type 1 and Type 2. Type 1 is the most commonly occurring diabetes. But Type 2 is the more dangerous one. Chromium has shown to have increased insulin activity in diabetes patients. It can lower the blood sugar level. Other than that, there have also been studies linking chromium with a positive effect on Parkinson’s and even cholesterol.

Onions contain chromium. Particularly, the onions with red skin are rich in chromium. Given how few veggies have this content, you should make sure to take onions to fulfill your daily fill of chromium that your body requires. This can vary based on age and gender. Usually, women require less chromium then men. The chromium requirement of the younger age group is higher than that of those above 50.

So include this super veggie called onion in your diet to increase bone density naturally.