The strength of bones depends not only with age, but also on our everyday diet. Weak bones can cause body pain, fracture and difficulty in walking. But right Superfoods By including in the diet, you can give bones as iron -like strength.
Nutrient required for bones
- Calcium: For the strength and density of bones.
- Vitamin D: Helps in the absorption of calcium.
- Magnesium and phosphorus: To manufacture and repair bones.
- Protein: Essential for bones and muscle strength.
Superfoods that strengthen bones
- Milk and dairy products
- Milk, curd, cheese and buttermilk are the best sources for bones.
- They are rich in calcium and vitamin D.
- Green leafy vegetables
- Spinach, fenugreek, broccoli and kel contain calcium and magnesium.
- Along with strengthening bones, it also gives antioxidants to the body.
- Nuts and seeds
- Almonds, walnuts, sesame and sunflower seeds are rich in calcium and magnesium.
- Eating a handful of nuts daily keeps bones strong.
- Fish and sea-food
- Salmon, mackerel and tuna contain omega-3 fatty acids and vitamin D.
- It is necessary for the strength of bones and health of the joints.
- Eggs
- Egg yolk contains vitamin D and protein, which makes bones strong.
- Soya and Tempeh
- Soya products contain both calcium and protein.
- It helps in increasing the strength of bones, especially for working women and elderly.
More tips for bone health
- Daily 10–15 minutes in sunlight Spend so that the natural source of vitamin D is found.
- Physical activities such as Walking, yoga and strength training Make bones strong.
- Excessive Coffee, Wine and Sugar Avoid because they can weaken bones.
The strength and health of bones does not depend only on age, but also The right diet and lifestyle Help it to maintain.
Include these superfoods in the daily diet and keep the bones strong, healthy and full of energy.
