Troubled by the sound of bones? Include these 5 things in your diet immediately

Hearing a ‘chopping’ sound from the bones or feeling strain in the joints is often a sign of aging, deficiency of calcium and minerals or weakness of the bones. If proper measures are not taken in time, it Osteoporosis, arthritis and joint weakness Such serious problems can occur. The good news is that by including certain foods in your diet, you can increase bone strength and reduce the problem of hoarseness.

1. Milk and Dairy Products

Why are they important:

• In milk, curd, cheese and buttermilk Calcium and Vitamin D Are found in abundance.
• They increase the density of bones and maintain their strength.

How to eat:

• Eat 1 glass of milk or curd daily.
• Add cheese to salads or soups.

2. Green leafy vegetables

Why are they important:

• In spinach, fenugreek, broccoli and broccoli Calcium, Vitamin K and Magnesium It happens.
• These help in building and strengthening bones.

How to eat:

• Include green leafy vegetables in salads, vegetables or soups.
• Preserve the nutrients by lightly steaming.

3. Dry Fruits and Seeds

Why are they important:

• Almonds, Walnuts, Raisins and Sunflower Seeds Vitamin E, Magnesium and Phosphorus provide.
• These make bones strong and maintain flexibility in joints.

How to eat:

• Eat 5–6 almonds and 3–4 walnuts daily.
• Mix the seeds into salad or oatmeal.

4. Fish and Omega-3 Fatty Acids

Why are they important:

• In salmon, mackerel and tuna omega-3 fatty acids Reduces swelling of bones and joints.
• Provides relief from arthritis and joint pain.

How to eat:

• Eat grilled or boiled fish 2–3 times a week.
• For a vegetarian option, try flaxseeds and walnuts.

5. Whole grains

Why are they important:

• Oats, Brown Rice and Quinoa Magnesium, Fiber and Vitamin B-Complex Are full of.
• These provide energy and strength to bones and muscles.

How to eat:

• Include oats, porridge or brown rice in breakfast.
• Eat whole grains with vegetables or pulses.

sound in bones or feeling of strain in joints body warning Is. Including these 5 things rich in calcium, vitamin D, magnesium and omega-3 in your diet strengthens bones, reduces joint noise and maintains bone health even with age.