Health Desk. To keep the body healthy, it is very important to have strong bones. Bones not only support the body but also play an important role in walking and performing daily tasks. Bone density may decrease with age, increasing the risk of weakening and fracture. In such a situation, a balanced diet, regular exercise and adequate sunlight can help in maintaining bone health.
1. Milk and curd
Milk and curd are good sources of calcium. Calcium is an essential mineral for the formation and strength of bones and teeth. Consuming curd with milk also helps in providing calcium to the body. People who do not drink milk can opt for curd or other calcium-rich foods as per their choice and need.
2. Green leafy vegetables
Spinach, mustard greens and other green leafy vegetables provide many essential nutrients. Vitamin K and other minerals are found in them, which play a role in bone health. However, the oxalates present in spinach may reduce calcium absorption. Therefore, to meet calcium needs, it is better to eat a variety of nutritious foods instead of relying only on spinach.
3. Almonds and sesame seeds
Almonds and sesame seeds can also be made a part of the bone-friendly diet. Magnesium and some amount of calcium are found in almonds, while sesame can be a good source of calcium. Magnesium is essential for normal bone health in the body. These can be consumed in limited quantities with breakfast or other meals.
4. Eggs and Fish
Eggs and fish provide protein to the body. Protein is important for keeping bones as well as muscles healthy. Egg yolk contains some amount of vitamin D. At the same time, some fish like salmon and sardines provide vitamin D, which helps in the absorption of calcium in the body. Vegetarians may consider foods fortified with vitamin D and other suitable alternatives.
5. Pulses and Beans
Pulses, gram, kidney beans and other beans are good sources of protein and many minerals. The magnesium and other nutrients present in them contribute to maintaining bone health through a balanced diet. It is easy to include these in your daily diet. Consuming different types of pulses and beans provides diverse nutrients to the body.