Are Your Bones Weakening With Age? Expert Recommends Adding Black Raisins To Your Diet

Bone health usually comes last until pain, stiffness, or fractures become a recurring issue with age. Since we age, the body loses its ability to absorb calcium and bone density diminishes naturally, making osteoporosis more prevalent. While supplements and medication are usually prescribed, incorporating simple natural foods in your daily diet can be of great help in building stronger bones as well. One such unsung superfood is black raisins.

Why Bone Health Declines With Age

Our expert, Dr Bhumesh Tyagi, Consultant, General Medicine and Physician, Shardacare, Health City, Noida, explained that from the age of 30, our bone mass gradually decreases. Factors like hormonal changes (especially in women after menopause), poor diet, lack of exercise, and vitamin D deficiency accelerate bone weakening. The result? Higher chances of fractures, chronic joint pain, and mobility issues. That’s why it’s important to maintain a diet rich in calcium, magnesium, and antioxidants to support bone strength.

Benefits of Black Raisins for Stronger Bones

Black raisins or kali kishmish are not only rich in nutrients that directly aid bone health. Here's how Dr Tyagi explained it:

• High in Calcium: Calcium is the foundation of strong bones, and black raisins offer a natural alternative to help preserve density.
• Magnesium Powerhouse: Magnesium assists in calcium absorption, so together, they are crucial to supporting bone strength.
• Potassium Benefits: Potassium decreases the excretion of calcium from the body, avoiding bone thinning.
• Antioxidants and Polyphenols: These combat free radicals, which result in inflammation and bone weakening over time.
• Boron Content: A trace mineral found in black raisins that supports bone formation and enables the body to effectively utilise vitamin D.

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How To Include Black Raisins In Your Diet

If you are wondering how to incorporate black raisins in your diet, follow these expert-approved mantras:

• Soak a few black raisins in water overnight and consume them on an empty stomach in the morning. This improves nutrient absorption.
• Add them to your morning oatmeal, smoothies, or yogurt.
• Mix them into salads, desserts, or home-made trail mix for a nutritious snack.

Other Benefits for Black Raisins Apart from Bone Health

Lastly, Dr Tyagi also highlighted that though black raisins are great for bones, they also:

• Enhance digestion because of their richness in fiber.
• Support blood pressure control due to potassium.
• Increase iron levels, lowering the risk of anemia.
• Maintain skin health with antioxidants that inhibit premature ageing.

A Word of Caution

While very nutritious, raisins are calorie-rich and have natural sugars. Moderation is the key, which means one to two tablespoons per day is fine. Additionally, diabetics must check with their physician before making them a staple of their diet.

Bottomline

Black raisins are tiny in size, but they pack a big punch in maintaining bone strength. By making them a regular part of your diet, along with exercise, sunlight, and a balanced nutrient regimen, you can prevent your bones from weakening with age and maintain their vigor in the years to come.