For strengthening of bones, calcium-rich nuts, milk, green vegetables and vitamin D should be included in the diet. By including this regularly in the diet, you can prevent bones from being weakened.
Food for Bones
Bones are the most important part of the body. The stronger the bones, the more healthy you will be. But due to lack of proper diet, the bones become weak. To avoid this problem, your diet should contain calcium-rich nuts, milk, green vegetables and vitamin D. By including this regularly in the diet, you can prevent bones from being weakened.
Milk is a good source of calcium. Its consumption strengthens the bones. Regularly milking twice a day you get protein with calcium. Apart from calcium in milk, there is abundant protein, potassium, phosphorus, vitamin A, D, B12 and riboflavin.
Almonds also have vitamin E and omega-3 fatty acids as well as calcium. Along with alum, phosphorus strengthens bones and teeth. At the same time, the risk of getting associated with these diseases also decreases.
In addition to milk and dairy products, sardines is also a great source of calcium. Sardin is a type of fish, which is full of calcium and omega 3 fatty acids. They are also good sources of protein. Vitamin D, B2, calcium, phosphorus, iron, zinc, iodine, magnesium, potassium are in great quantity. If you eat non-veg, then definitely eat this fish.
Spinach contains very high amounts of calcium, iron and vitamins ‘K’. The calcium and green elements present in it strengthen the bones. Vitamin A is also found in it as well. You can use it as a salad or vegetable.
Both fresh and dry figs are beneficial for health. Iron and calcium are abundant in this. Which is very useful for bones. Fresh Nutrients, Anti Oxidants and various vitamins are found in fresh figs, whereas the dried figs are a good source of calcium, copper, magnesium, iron, selenium and zinc. Boil fresh figs as a salad and boil dry figs in milk.
Calories in tomatoes are low and nutrients are found in very non-consumable quantities. Tomato is a good source of vitamin A, C, anti oxidant, alpha and beta carotene, zenthenium and lutein which is very useful for the health of bones. Along with this, there are plenty of vitamins B complex and many mineral such as iron, calcium, and magnesium.
Tofu is a paneer made of soybean. This is a great source of protein. In addition tofu, zinc, iron, selenium, potassium and many other vitamins and minerals are found. Tofu consumption strengthens bones.
9. Nuts and seeds
Nuts and seeds are good for bone health in many ways. Omega-3 fatty acids are rich in nut and linseed. Peanuts and almonds have potassium which prevents the loss of calcium from urine. While proteins and other nutrients present in nuts play an active role in the formation of strong bones.
Oatmeal contains calcium, potassium, vitamin B-complexes and magnesium. In addition, both fiber and calcium are abundant. Which are helpful in the strength of the bones. If possible, then it must be eaten in the morning breakfast.
11. Olive Oil
Olive oil can serve as a protective shield for bones. A new research has shown that by eating such food for two years, fruits, vegetables and olive oil are in abundance, bones are strong.
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