Give life to your bone by adding these proven healthy foods in your diet.
It’s time to pick a bone with your bones because good health depends on it. If yours is brittle, you’ll need to be especially cautious. When you eat well, your chances of developing fragile bones are reduced, and disorders like osteoporosis are avoided. However, a bad diet, genetic issues, and aging are all factors that work against bones. One of these can put your bones at risk of breaking. Women over the age of 30 are easy victims, and they are more likely to fall and shatter their bones.
Taking a closer look at your diet plan and filling it with nutrient-dense foods can benefit your health.
1. Milk
You’ve heard it enough times before; doctors and elders have both counseled you. A glass of cow milk contains calcium, potassium, vitamin D, and vitamin A, all of which can help to strengthen your bones. However, It’s advisable to avoid it if you’re lactose intolerant.
2. Dark Leafy Vegetables
Spinach, palak, arai keerai, siru keerai are all good vegetarian foods for building strong bones. These are high in calcium, antioxidants, vitamin C, and vitamin K, all of which can help strengthen your bones.
3. Cheese
Let’s hear it for the cheese! Cheese, which is made from milk, is a good source of vitamin A, vitamin B12, zinc, and phosphorus. Cheese, without a doubt, can add flavor and be a terrific taste enhancer, but it can also protect your bones. If you’re lactose intolerant, though, cheddar cheese is a good option.
4. Fish
Sardines, tuna, catfish, and salmon, for example, are high in vitamin D, which aids calcium absorption. It also aids in the mineralization of the bones. Simply select from the many dishes that may be prepared with fish and enjoy a filling supper.
5. Eggs
Vitamin D, K, A, and E are fat-soluble vitamins found in egg yolks. It’s the ideal diet for keeping your bones in good shape. Just make sure the yolk isn’t forgotten – eat it whole.
6. Seeds
Seeds are high in healthful fats, phosphorus, proteins, dietary fiber, iron, and potassium, in addition to calcium. You can use a little flax, melon, sunflower, pumpkin, or sesame in your fruit bowl, breakfast bowl, smoothies, or just eat it plain.
7. Cereals and Juices
When calcium-fortified cereals and drinks are consumed, they can help to boost calcium levels. You can enjoy a glass of this juice with your breakfast at any time. Similarly, calcium-fortified cereal bars can be carried in your pocket and eaten on the go or whenever your stomach grumbles.
8. Yoghurt
Yogurt, which is high in calcium, probiotics, vitamin D and A, folates, and potassium, can provide your bones with nearly everything they need.
9. Nuts
A handful of nuts contains healthy fat, omega-3 fatty acids, and protein. Simply take a few if you wish to improve your general bone health.
10. Almond Butter
Almond butter is delicious, low in cholesterol, and helps protect your heart, making it ideal for vegans. Its a high-protein, high-calcium spread that can be used on bread, in smoothies, or in desserts.