Bones become weak due to lack of these things
Strong bones are the foundation of a healthy body. As our age increases, our bones naturally lose density. Because of this, they start to weaken, which increases the risk of fracture. But by changing your lifestyle and food, you can help improve the health of bones. If you want to strengthen your bones with increasing age, then we have brought some best tips and food for you.
Bones start getting weak due to their deficiency:
Calcium: Calcium is most important for bone health. It helps to keep bones strong. To meet calcium deficiency, include milk, curd, cheese, leafy vegetables, almonds and fortified plant-based milk in the diet. If you are not getting enough calcium from food, then calcium supplements can also be taken but consult a doctor before taking them.
Vitamin D: Vitamin D helps the body absorb calcium. Without adequate vitamin D, a diet rich in calcium will not be completely effective. The best natural source of vitamin D is sunlight. It can be helpful to spend 15-30 minutes daily in the sun. Also include fatty fish, egg yolk, fortified dairy products and mushrooms.
Increase protein intake: Protein helps in building bones tissue and also maintains muscle strength, which reduces the risk of fracture. Eat eggs, fish, chicken, pulses, beans, nuts and dairy products in the protein. Balanced intake of calcium and protein is necessary for bone health. Very few protein can weaken bones, while too much can increase the lack of calcium.
Magnesium and vitamin K: magnesium and vitamin K are often ignored, but are necessary for the strengthening of bones. Magnesium helps to convert vitamin D into active form, which improves calcium absorption. Dry, seeds, whole grains and green leafy vegetables. Vitamin K helps in bones to integrate and helps prevent fractures.
(This article is for general information, must consult a doctor before adopting any remedy)
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