It is very important to keep the bones healthy. In childhood, boyhood, and adolescence, Minerals become part of the bones, and when you reach the age of 30, bone mass reaches its peak.
If the bone volume is not adequate at this age or decreases later in life, the risk of osteoporosis increases, which in turn increases the risk of fractures. Fortunately, a number of nutrients can help strengthen bones and keep them strong with age.
The use of milk and yogurt etc. is useful in this regard, but by adopting a few common foods in daily life, you can avoid the weakness of the bones that come with age.
Green leafy vegetables
There is no denying the importance of calcium for bones which can be obtained from milk or milk products but it is also present in many vegetables so why not seek help from both? One of the best choices is green leafy vegetables, which also contain vitamin K, which reduces the risk of osteoporosis.
Apart from calcium, 2 nutrients magnesium and potassium also help in improving bone health.
If the body is deficient in magnesium, vitamin D balance problems can occur which can also affect the bones. Similarly, potassium controls the acidity in the body which leads to the excretion of calcium from the bones.
So a delicious way to get both of them is to boil medium-sized potatoes and eat them without salt.
Starting the day with grapefruit can also be beneficial for bone health. Sour fruits contain vitamin C which can be helpful in reducing bone volume and if you do not like grapefruit then malt can also be a substitute.
If you are looking for a fruit that strengthens bones, figs may be the top fruit.5 Fresh figs contain 90 mg of calcium and other beneficial ingredients for bones such as potassium and magnesium, and yes fresh figs if not available then dried figs are equally useful, half a cup of which gives the body 121 mg of calcium. Is.
All types of fatty fish are rich in bone-strengthening ingredients. They contain vitamin D, which helps the bones use calcium, as well as omega-3 fatty acids, which are good for the bones.
Coconut or almond ‘milk’
If you do not like milk, soybean, almond or coconut milk can also be part of the diet.
They all contain calcium and vitamin D and are readily available from any major supermarket.
Orange juice does not contain much calcium, but it is a good way to increase its consumption. But how is that possible? In fact, fortified orange juice usually contains as much calcium as milk.
You may have seen plums that are commonly available in dry form. Research has shown that eating dried plums daily with vitamin D and calcium improves bone density while slowing down the process of bone breakdown in the body
Almonds contain the highest amount of calcium of all grains and the same calcium can be obtained in the form of almonds or almond butter. The advantage of this butter is that it does not contain cholesterol while it is low in fat and high in protein.
Eggs contain adequate amounts of vitamin D which improves bone health. Vitamin D is found in egg yolks, so be sure to use the yolk.
Remember that vitamin D is an essential element for the absorption of calcium which improves bone health.