Have you ever stopped to think about how important bones are to your daily life? Our bones support our bodies, allow us to move, and protect our organs. Unfortunately, bones can become less healthy as we grow older. As we age, our bones can lose mass, becoming more brittle and prone to injury.
Osteoporosis is a bone disease that leads to a decrease in bone density. According to the National Osteoporosis Foundation, more than 54 million Americans over age 50 have osteoporosis or low bone density.
There are many things you can do to keep your bones healthy. Exercise is a great way to protect your bones. Eating a diet rich in certain vitamins and nutrients can also help increase bone density.
Black gram has many of the nutritional elements needed for healthy bone density. Here’s why black gram is a bone superfood.
Black Gram is Stuffed with Calcium
When you think of strong bones, you likely think of calcium. Calcium is the most common mineral in your body and the most important for your bone health. Your body doesn’t make calcium on its own. You need to take it in through the foods you eat. Women ages 50 and younger and men 70 and younger need 1,000 mg of calcium each day. That amount goes up with age; women over 50 and men over 70 need 1,200 mg daily.
Black gram is very rich in calcium. Per one dried cup, it contains 286 mg of calcium. By contrast, one cup of milk contains 305 mg of calcium. That’s a lot of calcium for a handful of lentils!
Black Gram: Phosphorus Source
Phosphorus is a lot less well-known than calcium, but it’s also important for your bone health. Phosphorus is an essential mineral for cell growth and repair. It works with calcium to maintain strong bones.
The amount of phosphorus you need depends on your age. Adults need about 700 mg of phosphorus each day. Black gram is a good source of phosphorus too. One dry cup contains 785 mg–that’s more than you need in a day!
Black Gram Pumps Iron
The mineral iron is most commonly associated with blood, but it also plays an important role in bone health. A recent study found that iron deficiency may be a risk factor for bone loss and osteoporosis.
Women over age 50 and adult men need 8 grams of iron daily, while adult women ages 19 to 50 need 18 grams. Women need more iron during pregnancy. Black gram has 15.67 grams of iron per dry cup. Depending on your age and sex, that amount of black gram could meet your dietary requirement for iron all on its own.
Black Gram is High in Flavonoids
Flavonoids are a type of chemical found in plant foods. Recent research shows that eating foods rich in flavonoids may be crucial in preventing bone loss and osteoporosis. A 2016 study from India found that black gram is very high in a specific type of flavonoid called C-glycosyl, making it an excellent choice in preventing bone loss.
A healthy diet rich in vitamins and nutrients can help stop bone loss and increase bone density. Black gram is a superfood that’s packed with bone-building nutrition.
More on Bone Density
Bone Mineral Density (n): “a measurement of the amount of calcium and other minerals in a segment of bone, a higher mineral content indicating a higher bone density and strength, used to detect osteoporosis or monitor its treatment”
Black Gram is high in Calcium. In one cup of Black Gram there is 286mg of Calcium. According to The National Osteoporosis Foundation (see article below), majority of women & men 50 years old and younger need 1000mg of of Calcium.
The National Osteoporosis Foundation states the below about Calcium.
“Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, calcium helps our blood clot, nerves send messages and muscles contract. About 99 percent of the calcium in our bodies is in our bones and teeth. Each day, we lose calcium through our skin, nails, hair, sweat, urine and feces, but our bodies cannot produce new calcium.
That’s why it’s important to try to get calcium from the food we eat. When we don’t get enough calcium for our body’s needs, it is taken from our bones.
Too many Americans fall short of getting the amount of calcium they need every day and that can lead to bone loss, low bone density and even broken bones.
How Much Calcium Do You Need?
The amount of calcium you need every day depends on your age and sex.
WOMEN Age 50 & younger 1,000 mg* daily Age 51 & older 1,200 mg* daily
MEN Age 70 & younger 1,000 mg* daily Age 71 & older 1,200 mg* daily