Want to make bones stronger with age?

Make bones strong: Calcium deficiency is a common problem, which is often ignored until its effects become visible, especially after the age of 30, when bones gradually start weakening. People resort to supplements for quick relief, but the real solution lies in our daily diet. A diet rich in calcium and other supporting nutrients in the right amount not only strengthens bones but also helps in keeping the entire musculoskeletal system healthy. Mumbai-based orthopedic surgeon Dr. Manan Vora emphasizes on three such easy and daily foods, which are extremely beneficial for the health of bones and muscles.

Include these foods in your diet
Ragi: According to Dr. Manan Vora, ragi (finger millet) is one of the richest plant-based sources of calcium. Compared to other millets, it has a higher content of this essential mineral with 344 mg of calcium per 100 grams making it a great choice for improving bone health. He explains, “The first is ragi or finger millet. It contains about 344 mg calcium per 100 grams, which is much higher than most grains.

Parmesan Cheese: If you’re not vegan, Parmesan cheese can be another great source of calcium. Dr. Vora explains that even in small amounts, it provides a concentrated dose of this mineral, as well as nutrients like protein and vitamin K2 that play an important role in transporting calcium to the bones, thereby improving bone density. It provides approximately 1100 to 1200 mg calcium in every 100 grams.

Sesame seeds: Sesame seeds are at number three. These small seeds provide 975 mg calcium in 100 grams, along with this they also contain essential minerals like magnesium, zinc and phosphorus, which play an important role in strengthening the bones and proper functioning of the muscles.

Don’t ignore vitamin D!
Dr. Manan Vora also tells that Vitamin D is very important. It plays an important role in absorbing calcium; It works like a hormone that helps calcium reach the bones. This ensures proper mineralization of bones and prevents weakening of bones, making Vitamin D as important as calcium for maintaining strong and healthy bones.