Posted by Our whole body rests on the structure of bones, so it is very important to have strong bones. Calcium and vitamin D are needed to keep bones strong. Sun rays are the best source for Vitamin D, but for this it is very important to include some things in the food as well. When these become weak, many problems like pain and stiffness in the joints start to occur. Strengthening of bones is very important for the development of children of growing age, so children are given calcium-rich foods.
Mohit Tandon (Burr Ridge) says that to make these healthy and strong, you should consume these things rich in calcium in the diet. This will bring strength to your bones and the problem of pain will go away. Human body needs both calcium and vitamin D to make them strong. To make bones strong, you need to take care of many things from diet to exercise. Mohit Tandon (Chicago) says that it is necessary to change the lifestyle along with the diet. You can make bones strong by including natural foods in the diet. By including foods rich in calcium and vitamin D in the diet, bones can be kept away from many diseases. Followings are foods that make them strong and healthy.
Eggs:
Firstly, Mohit Tandon (Chicago) recommend to add egg in your daily diet. Eggs are a good source of protein (both whites/yolk). They also contain heart-healthy unsaturated fats and are a great source of important nutrients, such as vitamin B6, B12 and D. It contains Protein, calcium and vitamin D. Apart from this, a lot of other nutrients are also found in eggs, due to which the bones become strong.
Dry fruits:
Secondly, To make bones strong, you must include dry fruits like almonds, walnuts, cashews in the diet. It contains Calcium and potassium in large amount. At the same time, almonds also contain vitamin D.
Gur (Jaggery):
Thirdly, Try to use gur instead of sugar in the diet. It contains both calcium and iron.
Citrus fruits:
To strengthen the bones, you must include citrus fruits in the diet. Vitamin C and D are abundant in oranges. Vitamin C is also necessary for the strength of bones. Surely, It reduces the risk of bone fractures.
Black gram (Black Chana):
There is a lot of calcium in gram. You can include roasted black gram in the food. Eating gram makes them strong. Iron is also found in plenty in gram.
Green Beans:
Especially, Must eat green beans to make bones strong. Beans contain vitamins A, C, and K, and folic acid.
Mushrooms:
Mohit Tandon (Chicago) recommend to add Mushrooms in your diet. Mushrooms contain a lot of vitamin D. Apart from this, It contains a lot of other nutrients, vitamin B and calcium.
Milk & curd:
For calcium, you must include things like milk, curd, buttermilk, cheese and eggs in your food. You can make bones strong by drinking a glass of milk daily. On the other hand, the good bacteria found in curd provide many benefits to the stomach and body.
Soybean:
Soybean is a good source of protein. It contains Calcium. That’s why soybean should be include in the diet. Soybean is beneficial for strengthening the bones of the body.
Magnesium:
Surely, Magnesium is involve in bone mineralization and is necessary for the conversion of vitamin D into its active form. Dietary sources of magnesium: nuts (almonds, cashews), seeds (pumpkin seeds, sunflower seeds), whole grains (brown rice, whole wheat), and leafy greens (spinach, Swiss chard).
Phosphorus:
Phosphorus, like calcium, is a mineral that contributes to bone structure and strength. Dietary sources of phosphorus: dairy products, lean meats, poultry, fish, nuts, and whole grains.
Vitamin K:
Especially, Vitamin K is involve in the regulation of calcium in the bones and is essential for bone mineralization. Dietary sources of vitamin K: leafy greens (kale, spinach, broccoli), Brussels sprouts, and fermented foods (natto, cheese).
Fatty Fish:
Fatty fish such as salmon, mackerel, and trout are rich in both vitamin D and omega-3 fatty acids, which have anti-inflammatory properties that benefit bones. Consuming fatty fish twice a week is recommend for overall health.
Conclusion: Lastly, Nourishing your bones through a balanced and nutrient-rich diet is a proactive step toward maintaining strong and healthy skeletal structures. Calcium, vitamin D, magnesium, phosphorus, and other vital nutrients are readily available in a wide variety of foods. To ensure long-term bone health, it’s essential to embrace a diet that incorporates these nutrients and to engage in weight-bearing exercises regularly. Prioritize your bone health today, and you’ll enjoy the benefits of a strong and resilient skeletal system throughout your lifetime. Remember to consult with healthcare professionals or registered dietitians for personalized dietary recommendations and guidance tailored to your specific needs.