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Essential foods for bone health

After the age of 30, many important changes take place in the body. In particular, bone density gradually decreases, which can lead to problems like osteoporosis, joint pain and weakness. To keep bones strong, not only calcium is required, but also vitamin D, magnesium, protein and phosphorus. If you want your bones to remain strong even with age, it is necessary to include some special foods in your diet. Let us know about such foods that can help in keeping your bones healthy and strong.

Milk and Dairy Products

Milk, curd and cheese are rich in calcium and protein. These provide essential nutrients for bones. Consuming a glass of milk or curd daily can keep your bones strong for a long time.

green leafy vegetables

Green leafy vegetables like spinach, fenugreek, mustard greens and bathua are good sources of calcium and magnesium. These help in maintaining bone density and prevent fractures.

Almonds and Walnuts

Dried fruits, especially almonds and walnuts, provide calcium, phosphorus and healthy fats to the bones. These strengthen bones and reduce inflammation.

sesame and flax seeds

Consuming sesame seeds in winter is very beneficial for bones because they contain rich amounts of calcium and phosphorus. Omega-3 fatty acids present in flax seeds help in strengthening joints.

eggs

Eggs, especially egg yolks, are an excellent source of vitamin D. Vitamin D increases the absorption of calcium in the bones, which strengthens the bones.

fish

Fish like salmon, sardines and tuna are rich in omega-3 fatty acids and vitamin D. These help in maintaining the health of bones and joints.

Soy and Tofu

Soy protein and tofu provide calcium and phytoestrogens to bones. These are very beneficial especially for women in preventing bone weakness.

Rajma and chickpeas

Rajma, chickpeas and other pulses are rich in protein, iron and magnesium. These make bones strong and also give strength to muscles.

oranges and citrus fruits

Oranges, sweet limes and lemons are good sources of vitamin C, which helps form collagen essential for bones. This makes the bones more flexible and strong.

figs and dates

Figs and dates are rich in calcium and magnesium. Eating these as breakfast keeps the bones strong and also provides energy to the body.