Many changes take place in the body after the age of 30. Especially, bone density gradually starts decreasing, which can cause problems like osteoporosis, joint pain and weakness. To keep bones strong, not only calcium but also vitamin D, magnesium, protein and phosphorus are required. If you want your bones to remain strong even as you age, then it is very important to include some special foods in your diet. Let us know about some foods that can keep your bones strong and healthy.
Milk and Dairy Products
Milk, curd and cheese are rich in calcium and protein. These provide the most important nutrients for bones. Drinking 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
Dry fruits, especially almonds and walnuts, provide calcium, phosphorus and healthy fats to the bones. These strengthen bones and reduce swelling.
sesame and flax seeds
Eating sesame seeds in winter is very beneficial for bones because they contain calcium and phosphorus in abundance. Omega-3 fatty acids present in flax seeds help in strengthening joints.
eggs
Eggs, especially egg yolks, are the best 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 better health of bones and joints.
Soy and Tofu
Soy protein and tofu provide calcium and phytoestrogens to the bones. These are very beneficial especially for women in preventing bone weakness.
Rajma and chickpeas
Kidney beans, 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 bones more flexible and strong.
figs and dates
Figs and dates are rich in calcium and magnesium. Eating these as a snack keeps the bones strong and also provides energy to the body.
