What 5 things do bones need to be healthy? – With age, bones also become weak. Due to which problems like sitting, pain in legs and cracking of bones start arising. But if you include some good foods in your diet, then these problems related to bones can be overcome.
Many people consume calcium to strengthen bones, but apart from calcium, there are many other nutrients that can be made strong by including them in their diet. In this article, we are going to tell you five healthy options for bone health.
Let us tell you that by the age of 40, bone mass starts decreasing. This happens because your body stops replacing old bone. This can reduce bone strength and lead to bone-weakening problems such as osteoporosis.
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That is why it is important for you to include nutrients in your diet to strengthen your bones. If you are more than 40 years old then this article can be very useful for you.
You must be well aware that calcium and protein are very beneficial for bones. Not only this, phosphorus, magnesium and vitamin D also help in keeping your bones healthy and strong. That is why now we are going to tell you about 5 such foods that you can include in your diet to make your bones healthy.
1. Nuts or Dry Fruits:
If you want to maintain your bone health better, then for this it can be very beneficial for you to consume nuts like walnuts, peanuts, pistachios, because calcium is found in proper amount in it. Not only this, the amount of magnesium and phosphorus is also available in it.
Magnesium works by helping your bones absorb calcium. Along with this, phosphorus is also very beneficial for the strength of bones. Apart from this, if you consume a handful of almonds daily, then you will get a good amount of magnesium and phosphorus in it.
Chia, flaxseed, pumpkin seeds, and sesame can be very beneficial for you if you want to get calcium magnesium fiber and omega 3 fatty acids. How many omega 3 fatty acids are found in polyunsaturated fatty acids. It helps in reducing cholesterol and inflammation in your body. Due to this your brain also works smoothly.
All types of beans should be consumed to get the proper amount of magnesium, calcium and phosphorus. Not only this, you also get high amount of fiber and protein in beans which helps in maintaining bone health. Along with this, it also provides many types of nutrients to your body, which keeps your health right. Let us tell you that 84 mg of calcium is found in one cup of black beans.
4. Fish or Fatty Fish:
For non-vegetarians, consuming fatty fish is a good option to keep bones strong. Vitamin D is very important for bone strength as it is fat soluble which helps to develop and strengthen bones. If you eat only diet, then you do not get enough vitamin D in it, so consuming fatty fish like salmon, tuna and rainbow trout will prove to be very good for you.
5 Green Leafy Vegetables:
You must be well aware that many nutrients are found in green leafy vegetables. Vitamin K and calcium are found in appropriate amounts in green leafy vegetables, which help in improving bone health. In green leafy vegetables, it is a better option to consume spinach, turnip greens, kale, cabbage and broccoli etc.