Health Desk: Bone density gradually decreases with increasing age. Especially after the age of 60, the risk of osteoporosis, joint pain and fractures may increase. According to health experts, regular exercise, adequate vitamin D from sunlight and including some nutritious foods in the daily diet along with a balanced diet can help in keeping bones strong for a long time.
1. Milk and curd
Milk and curd are counted among the best natural sources of calcium. Calcium is an essential nutrient for the strength of bones and teeth. The proteins and probiotics present in curd also help in keeping the digestive system better. If the doctor has not forbidden, consuming one to two servings of milk or curd daily can be beneficial.
2. Ragi
Ragi (Mandua) is considered a grain rich in calcium. Fiber, iron and many essential minerals are also found in it. Dishes like ragi roti, porridge or dosa can be a good option to maintain bone strength in old age.
3. Sesame
Minerals like calcium, magnesium and phosphorus are found in sufficient quantity in white or black sesame seeds. Consuming sesame seeds in limited quantity is considered beneficial for bones as well as muscles. It can be eaten by mixing it in laddu, chutney or salad.
4. Green leafy vegetables
Green leafy vegetables like spinach, fenugreek, mustard and amaranth are good sources of vitamin K, calcium and folate. Vitamin K plays an important role in maintaining normal bone health. It can be beneficial to include these vegetables in your diet several times a week.
5. Almonds
Magnesium, calcium, protein and healthy fats are found in almonds. These nutrients are useful for both bones and muscles. By eating limited quantity of soaked almonds daily, the body can get many essential nutrients.
Comments are closed.