Bone Health: Expert Reveals Top 3 Foods To Improve Bone Health

Bone Health: Expert Reveals Top 3 Foods To Improve Bone Health

Have you ever had sudden, severe pain in your bones, lower back, or maybe even a change in your posture? Well, there is a chance that your bones are weak if you suffer from these things frequently. For various reasons, many people, especially the elderly, experience persistent pain in their bones and joints. Your bone health may decline as you age. And this is one of the most important reasons why you should take care of your bones. While many of us eat different foods and take supplements to stay healthy, special attention needs to be paid to our bones as well. However, if you’re not sure what things can be added to improve your bone health, let nutritionist Nmami Agarwal tell you.

(Also read: Vitamin C Benefits: Eat These Foods for Strong, Healthy Bones)

Recently, the famous nutritionist published on bone health and enlightened us on three foods that are better for it. First, he mentions sesame seeds. According to Nmami, sesame seeds are easily available in the market. They are also rich in phosphorous and calcium.

The second item Nmami mentions is beans. Beans are an incredible source of bone-friendly nutrients. They contain magnesium, calcium and phosphorus, which help improve bone health. One can include beans, edamame and more in their diet.

Lastly, he talks about ragi. She says that ragi is also rich in calcium, which is great for your bones. One can make chilla ragi, pancakes, rotis and more and serve them to children.

As Namami shared these everyday items to add to your diet, there are also more fruits and vegetables you can include in your diet. Take a look at some of them below:

1. pineapple

Pineapple is a source of potassium, which helps balance the body’s acid load and prevents calcium loss. It does not directly feed the body with vitamin D or calcium. In addition, it contains a lot of vitamin A.

(Also read: Bone-Health: 5 dairy products that can help reduce the risk of fractures in older adults)

2. Spinach

Green leafy vegetables rich in calcium can help in the formation of bones and teeth. The body can get about 25% of its daily calcium needs from a cup of cooked spinach. Iron and vitamin A are also abundant in the fiber-rich leaves.

3. Walnuts

In addition to calcium, which is essential for bone health, nuts also contain magnesium and phosphorous. Magnesium helps the body absorb calcium and keep it in the bones.

4. Bananas

As well as aiding digestion, bananas are a fantastic source of magnesium. The vitamin is crucial for the formation of bones and teeth. A banana every day can prevent weak bones.

5. Papaya

A 100g serving of papaya is thought to contain 20mg of calcium, a significant amount for tropical fruits. Include it in your daily diet.

Before adding these ingredients to your diet, always remember to consume them in moderation!

Disclaimer: This content, including tips, provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV is not responsible for this information.

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