After a certain age, bones begin to decay. If bone health is not maintained, it can lead to osteoporosis. Even with increasing age, the risk of breaking bones can increase. It must be mentioned, most of us do not bother much about bone health.
As a result, the bones are deprived of essential nutrients. Adequate calcium and vitamin D are required for bone health. Vitamin D helps the body absorb calcium. For this reason, it is important to pay attention to the diet to protect the bones. Foods that are important for bone health:
Milk and Sour Yogurt: There is no alternative to milk to fill the deficiency of calcium in the body. But many people are not in favor of dairy milk. There is a solution to that too. Soymilk, almond milk or coconut milk will also get enough calcium and vitamin D. But before buying these milk, check the ingredients on the label of the packet.
Those who do not like to eat milk, keep sour yogurt in their diet. It contains a lot of vitamin D. You can eat a cup of sour yogurt to meet your daily calcium requirement. A cup of sour yogurt contains 30 percent calcium and 20 percent vitamin D (Vitamin D). You will get enough protein.
Eggs: Breakfast consists of eggs almost every day. Eggs are rich in vitamin D, which plays an important role in maintaining bone health. But eggs contain vitamins only in the yolk. So, without removing the yolk, you can get benefits by making an omelette with the white part.
Green vegetables: There is no substitute for calcium to keep bones strong. Calcium is available from milk. But it can also be obtained from dark green vegetables. Cabbage, spinach, radishes, broccoli and soybeans are great examples of green leafy vegetables. One cup of leafy vegetables contains about 200 milligrams of calcium. Also, dark green vegetables contain vitamin K, which reduces the risk of osteoporosis.
Omega-3 Fatty Acids : Omega-3 fatty acids are very important in maintaining bone density. Cod liver oil contains high quality omega-3 fatty acids. It also contains vitamin D and vitamin A. Just one tablespoon of cod liver oil (Cod liver oil) daily will fulfill the requirement of these three elements in your body. However, more than one tablespoon of cod liver oil should not be consumed, as excess of the vitamin is not good for health.
Sweet potatoes: Magnesium and potassium are needed for good bone health. If the body is deficient in magnesium, vitamin D balance is problematic. Such conditions can affect the bones.
On the other hand, potassium neutralizes the body's alkaline substances, so that calcium cannot leave the bones. If you want to get these two ingredients easily, eat a medium-sized sweet potato baked without salt. It contains 32 mg of magnesium and 542 mg of potassium.
Citrus fruits : Those who love to eat grapes, they can add the fruit to breakfast. Citrus fruits contain vitamin C, which prevents bone loss. Do you know what? Just one red grape contains 91 mg of vitamin C, which will meet your vitamin C needs for the entire day! Citrus fruits include oranges, lemons and grapefruits.
Almond: You can eat almond butter for breakfast. Two tablespoons of almond butter contains 112 mg of calcium. The same amount of almond butter also contains 240 mg of potassium. Moreover, it is possible to get many more nutrients including protein to nourish the bones from almonds.
Drinks containing calcium: You can drink juices or drinks rich in calcium to strengthen bones. Orange juice alone cannot provide enough calcium at breakfast. That's why five-six grapes can be juiced with the juice of three oranges. Besides, you can make juice with an apple, two pieces of broccoli and some cabbage leaves.
Dry fruits: Dry fruits can be eaten as snacks instead of dry fruits. It's delicious, studies have shown that daily consumption of dry beans rich in calcium and vitamin D strengthens bones and prevents corrosion.
Jhola Gur: You can replace refined white sugar in food with Jhola Gur. One tablespoon of jaggery contains 41 mg of calcium. You can eat sour yogurt, oatmeal and smoothie instead of honey.
