Stronger bones and joints are the foundation of a healthy and sound body. You’d live an active and pain-free life with well-functioning joints. As you would know that bone density declines with age and therefore, aging brings joint pain, weak bones and bone-related complications. To avert these risks, one should focus on their diet especially as they enter in their mid-30s. Bone density starts decreasing in the late 30s especially of women. Thus, eating the right diet can keep your bones and your body strong. Besides, kids’ diet should also include calcium-rich foods as it is one of the most essential minerals for bones. Now, you would want to know what are the foods that you should consume, refer to this article.
Green leafy vegetables
Green leafy vegetables are helpful in increasing immunity, strengthening bones and preventing anaemia in the body. Green leafy vegetables are lesser-known but great sources of calcium along with other essential nutrients. Therefore, for strengthening your bones and for better bone health eat spinach, mustard greens and other leafy greens along with bananas. All of these are some sources of calcium. Green leafy vegetables also contain vitamin K, which may reduce the risk of osteoporosis. Make a bowl of green salad or have a green smoothie in the morning to reap many health benefits.
For healthy and strong bones, you should eat a protein-rich diet. Non-vegetarian people can have chicken and other meat. But that doesn’t mean vegetarian protein options are any less. There are various vegetarian proteins like tofu, cheese and soybean. Though you should avoid consuming soy from untrusted vendors as these days synthetic soy is widely sold in the market. This soya increases estrogen in the body which is not good for men. Thus, better buy organic soya products.
Nuts and Seeds
Nuts and seeds are also considered very beneficial for keeping bones strong. Some nuts and seeds are rich in healthy fats, protein, magnesium, omega-3 fatty acids which promote your health. You can include walnuts, Brazil nuts, almonds, pistachios and flax seeds, chia seeds in your diet for your better bone health. Also, these are great for snacking. You must keep a box of nuts & seeds in your bag. So, whenever you feel hungry in between meals, have a handful of nuts to stay healthy.
Not just milk but other dairy products are also great sources of calcium. Apart from drinking milk such as tulsi milk daily, you should also consume other dairy food items like yogurt, cheese, paneer or cottage cheese, eggs, etc. These are rich in calcium as well as vitamin D, both of which are essential for bone health.
Apart from this, you should eat foods rich in vitamin D such as mushrooms, fatty fish, cheese, eggs, etc. Vitamin D is also essential for maintaining bone health. Taking care of your diet from the beginning helps in warding off probable problems that can trouble you throughout your life. Thus, it is always good to maintain a healthy and active lifestyle for a sound body and longevity.
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