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• What foods to eat for strong bones
• Which minerals and nutrients will keep bones healthy?
• Foods that are healthy for bones

Human bones usually begin to weaken around the age of 30 or 40. Often times, the problem is not noticed until a bone is broken or a DEXA scan is performed. Doctors always advise that everyone should include foods that provide minerals like calcium, vitamin D, phosphorus, potassium and zinc in their diet, which will significantly help in keeping bones strong in old age.

The important thing is, you don’t have to eat any expensive or fancy exotic foods; These nutrients can be easily obtained from curd, buttermilk, egg yolk, lentils, fenugreek, amaranth, rajma etc. Dr. Rahul Modi According to him, this problem can be avoided by including minerals like calcium, vitamin D and potassium in our diet. Dr. Modi also shared some bone-healthy foods that can be included in our meals.

Weakening of bones, risk of osteopenia

Bones are made of living tissue. These tissues are constantly being broken down and rebuilt. However, when they are broken down more than they are formed, osteopenia occurs. If this condition progresses, it can lead to osteoporosis, a disease in which the bones become brittle and hollow, making them more likely to break easily. That’s why For bones Daily intake of nutrients and minerals is very important.

Bone calcium loss in 20s? Then regularize the consumption of ‘these’ foods

Nutrients for bone health

• Calcium
• Vitamin D
• Phosphorus
• magnesium
• Potassium
• Zinc
• Iron
• Copper
• Vitamin K

To get these nutrients, include the following foods in your diet: milk, curd, buttermilk, lassi, ragi, sesame, linseed, almonds, walnuts, egg yolk, oily fish, fortified milk, lentils, cheese, spinach, fenugreek, amaranth, amla, oranges, guava, papaya, lemon, sorghum, millet, oats, dry fruits, rajma, gram, broken grains, Soya, tomatoes and seeds. Additionally, get 15 to 30 minutes of sunlight every day and make sure your hands and feet are properly exposed to the sun.

If medical tests reveal a mineral deficiency, dietary changes alone are not enough. In such cases, it is also necessary to take the supplements recommended by your doctor.

All the bones in the body will remain strong until the age of 100! “This” medicinal leaf of Rs.1 will be a boon for the body

Bone friendly diet plan

• For calcium and minerals: Include curd, buttermilk, milk or lassi in your breakfast and dinner. Instead of rice and pitha, eat ragi, dosa or roti. Also, eat sesame seeds, flaxseeds and a handful of almonds and walnuts. This will provide your body with calcium, as well as healthy fats and minerals
• Vitamin D-rich foods: Egg yolk, oily fish and fortified milk. Use fortified oil when cooking vegetables and gravies, which will help absorb vitamin D and other fat-soluble vitamins.
• Protein rich foods: Eat protein foods with any grain. For example, eat dal or sambar with rice. Yogurt, cheese, eggs, soy and fish are also good sources of protein. This combination will provide essential amino acids that strengthen the bone layers. Keep in mind that people with less muscle mass need more protein than others
• Let the plate have different colors: Eat 2 to 3 cups of vegetables daily, including at least one cup of leafy greens like spinach, fenugreek, amaranth. Eat 1-2 fruits daily. Amla, oranges, guava, papaya and lemon are the best choices, as they are rich in vitamin C and potassium. Consuming them helps the body absorb iron and zinc
• Whole grains: Make sure to include whole grains like ragi, sorghum, bajri and oats in your meals three to four times a week. Consuming them naturally provides the body with magnesium, phosphorus and fiber useful for bones.

In addition to these foods, include vitamin-C rich foods like lemons, amla, tomatoes, whole grains and dry fruits in your diet, which provide calcium, magnesium and zinc. Avoid excess salt, pickles and sweet foods, as these deplete calcium, which weakens bones. Also, it is very important to get your bone density checked periodically, especially after age 30, so that the problem can be prevented before it becomes serious.