Have you ever experienced a sharp pain in your bones, lower back or maybe a change in posture? Well, if you experience these things quite often, then there are chances that your bones are weak. Many people, especially the elderly, go through chronic pain in their bones and joints for various causes. As you get older, your bone health deteriorates; however, a balanced diet may help you avoid problems such as osteoporosis and other bone-related or muscle-and-joint disorders. Although there are treatments and medicines available to ease the pain, the number one advice that we get is to increase calcium intake for stronger bones. However, just calcium might not be enough for bones to increase its density. Even though it's a crucial nutrient, there are many other nutrient-rich foods that can aid in bone health.
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Dr. Anju Sood, a nutritionist, says that "Bone development occurs only until the age of 35, beyond which time bones begin to deteriorate. It is therefore critical to maintain a healthy lifestyle and eat nutritious foods. Protein, calcium, and vitamin D are the three most critical elements for a strong bone structure."
So, keeping her advice in mind, today, we bring you certain foods that can aid in bone health.
Foods For Strong Bones: Here Are 7 Foods For Bone Health
1. Banana
Bananas, in addition to aiding digestion, are a good source of magnesium. The vitamin is essential for the formation of bone and tooth structure. You can indulge in one banana per day to gain strength in bones. As a result, a banana a day keeps the weak bones at bay.
2. Spinach
The calcium-rich green leafy vegetable can aid in bone and tooth formation. A cup of boiled spinach can supply over 25% of the body's daily calcium requirements. Vitamin A and iron are also abundant in these fibre-rich leaves.
3. Nuts
Nuts include calcium, but they also contain magnesium and phosphorus, both of which are important for bone health. Magnesium aids in the absorption and retention of calcium in the bones. Moreover, according to the National Institutes of Health, your bones and teeth contain around 85% of the phosphorus in your body, making it an essential element to consume.
4. Dairy
Dairy products like milk, yoghurt, and cheese are frequently mentioned in discussions about bone health because they're high in calcium, which is the most important vitamin for bone strength and structure. According to dietary assessments from the US Department of Agriculture, a cup of fat-free milk and a cup of plain yoghurt are great calcium sources that you can indulge in.
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5. Orange
While many people enjoy this fruit, freshly squeezed orange juice offers the body calcium and Vitamin D, which helps strengthen bones. It is also said that orange juice can also help to prevent osteoporosis if consumed regularly.
6. Papaya
This tropical fruit is high in calcium. In a serving of 100 gms, this fruit contains containing 20 mg of calcium. You can easily find this fruit anywhere in the market and make it a part of your daily diet.
7. Fish
We all strive to consume as much fish as possible to get enough omega 3 fatty acids. But did you know fatty fish like salmon and tuna can also aid in bone strength? You can easily grill, fry, sautee, or bake fish and cook it in a variety of recipes.
So add these foods to your daily diet and increase bone strength.
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