The HEALTHY DIET FOR BONES AND JOINTS Mystery Revealed

The HEALTHY DIET FOR BONES AND JOINTS Mystery Revealed

Healthy diet for bones

Bones are the most strongest part of the body. The stronger the bones, the healthier and healthier they will be. But due to not taking the right food, bones start becoming weak. To avoid this problem, you should include calcium-rich nuts, milk, green vegetables and vitamin D in your diet. By including it in the diet regularly, you can prevent the bones from becoming weak.


Spinach

Spinach contains a lot of calcium, iron and vitamin K. The calcium and green elements present in it make bones strong. Apart from this, vitamin A is also found in it. You can use it as a salad or vegetable.

Fig

Both fresh and dried figs are beneficial for health. It is rich in iron and calcium. Which is very useful for bones. Fresh figs contain phyto nutrients, anti-oxidants, and various vitamins, while dried figs are a good source of calcium, copper, magnesium, iron, selenium, and zinc. Fresh figs can be taken as a salad and dried figs can be boiled in milk and drunk.

Milk

Milk is a good source of calcium. Its use helps in strengthening bones. Drinking milk twice a day regularly gives you calcium as well as protein. Milk is rich in protein, potassium, phosphorus, vitamin A, D, B12 and riboflavin (Riboflavin) in addition to calcium.

Sardine

Apart from milk and dairy products, sardine is also an excellent source of calcium. A sardine fish is a type of small fish, which is rich in calcium and omega 3 fatty acids. They are also a good source of protein. These include vitamin D, B2, calcium, phosphorus, iron, zinc, iodine, magnesium, potassium. If you eat Non Veg, then consume this fish.

Almond

Almonds contain calcium as well as vitamin E and omega-3 fatty acids. Also, phosphorus present in almonds makes bones and teeth strong. Along with this, the risk of getting related diseases also decreases.

Tomatoes

Tomatoes are low calorie and high in nutrients. Tomatoes are a good source of vitamins A, C, anti-oxidants, alpha and beta carotene, xanthanium and lutein, which are very useful for bone health. It is rich in vitamin B complex and many minerals like iron, calcium, magnesium.

Tofu

Tofu is a cheese made from soybean. It is an excellent source of protein. In addition, tofu contains zinc, iron, selenium, potassium and many other vitamins and minerals. Consumption of tofu makes bones strong.

Nuts and seeds

Nuts and seeds are good for bone health in many ways. Walnuts and flaxseeds are highly rich in omega-3 fatty acids. Peanuts and almonds contain potassium which prevents calcium loss from the urine. While the proteins and other nutrients present in nuts play a supporting role in building strong bones.

Oatmeal

Oatmeal contains calcium, potassium, vitamin B-complex and magnesium. It contains both fiber and calcium in plenty. Which are helpful in strengthening bones. If possible, it should be eaten at breakfast in the morning.

Olive oil

Olive oil can serve as a protective shield for bones. A new research has shown that food that is rich in fruits, vegetables and olive oil for two years, builds bones.

Not every person's digestive system is the same. The digestive system of all individuals is able to digest some food and beverages well and not some. It may also happen that some people are allergic to certain foods, they should avoid consuming those substances. Therefore, before starting any food intake, please consult the doctor and get the necessary examination done.