Seven Foods for Strong Bones and Osteoporosis Prevention
Introduction
Today, I will describe seven foods you can naturally consume to keep your bones strong, relieve pain, and prevent osteoporosis. So, what are these foods, and what are their benefits? Watch this video to find out.
Strong bones
Hello friends, We all want that, when we reach the age of fifty, sixty, or seventy when we step into old age, our bones to remain strong, free from any deformities or pain, and we can walk and take care of ourselves until the last days of our lives without being dependent on anyone. For that, it is crucial to strengthen our bones and provide them with strength.
We should start preparing for it from the age of thirty-five or forty-five. There are seven foods that I will tell you about today, which you should include in your diet and regularly consume to ensure that your bones remain strong, powerful, and pain-free. Even in old age, you can avoid osteoporosis.
1. Dry Fruits
So, the first food is dry fruits. Dry fruits such as cashews, almonds, dates, raisins, walnuts, etc., are rich in calcium and potassium.
Yes, calcium and potassium are essential elements that contribute to the formation and strength of our bones. These foods are not only nutritious but also delicious. However, suppose you have heart problems, high cholesterol, or are overweight. In that case, it is advisable to consume dry fruits in moderation or avoid them altogether because they are high in oil, which can increase your cholesterol and triglyceride levels and potentially lead to a heart attack. So, if you have any of these issues, limit your consumption of dry fruits.
2. Jaggery (Gur)
Now let's move on to the second food, which is relatively safe and abundant in calcium and iron. Its name is "jaggery" or "gur." We all know about jaggery and its use in households. It is sometimes used as a substitute for sugar. It is delicious and sweet, and people often prefer it after meals. Some people also add it to vegetables or lentils while cooking. It has a high iron content.
So, it prevents anemia, a condition characterized by a deficiency of red blood cells in our body. Additionally, it is an excellent source of calcium and helps keep our bones strong.
3. Sour Fruits
Sour fruits such as lemon, orange, tamarind, gooseberry, and citrus are rich in vitamin C. As we all know, vitamin C is an immune booster and strengthens our immune system. But vitamin C is also valuable for our bones. It is essential for the elements around our bones, such as cartilage, ligaments, and muscles, to maintain their health and strength. It is crucial for the body. Taking around 500 milligrams of vitamin C is necessary and is found abundantly in sour fruits.
4.Eggs
Moving on to the fourth food, it is a non-vegetarian food, and it is the egg. An egg has two parts: the egg white, which is the outer part, and the inner part, called the yellow or yolk. The white part is white, and the inner part is yellow.
It is rich in protein and contains a high amount of calcium and several other elements, such as potassium, magnesium, and initial phosphorus. The outer part of the egg is called the egg white, and the inner part is the yellow or yolk. If we talk about the yolk, it is rich in vitamin D, but it also contains high levels of cholesterol and triglycerides.
If you have heart problems, high cholesterol, high triglycerides, diabetes, hypertension, or excess weight, limiting the consumption of the yolk or the entire egg is advisable. However, egg whites are considered a delicious food for you. They are known for their benefits to your bones and provide 205 milligrams of vitamin D per fifth meal.
5. Green Leafy Vegetables
Suppose we move on to the fifth food, which refers to green leafy vegetables such as spinach, fenugreek leaves, coriander, bathua (Chenopodium album), and other similar vegetables. These leafy greens are rich in vitamins A, C, and K and contain bone-forming elements like calcium, magnesium, manganese, and high levels of iron.
Green leafy vegetables are beneficial for reducing anemia and strengthening bones. They can be consumed abundantly as they are also rich in fiber. You can incorporate heavy leafy vegetables into your diet if you have lifestyle diseases or metabolic disorders.
6.Chickpeas
The fifth food item mentioned is chickpeas. Chickpeas are widely preferred and consumed, especially as a snack. Nowadays, roasted chickpeas are popular, prepared by burning them on the stovetop. These roasted chickpeas have low-fat content and high calcium content. It is necessary to consume them with the skin because the skin is also a rich source of calcium and other essential elements. You can eat them as a snack, and they are also rich in fiber. Roasted chickpeas are a low-calorie snack that provides a feeling of fullness, reducing frequent hunger pangs. You can comfortably enjoy them with tea or milk. They serve as a critical snack and a healthy snacking option. Instead of consuming salted chips, you can eat chickpeas, popcorn, or fox nuts (makhana).
7.Mushrooms
Mushrooms are highly beneficial for your bones. If we talk about the seventh and final food item, it is mushrooms. We all know that mushrooms are used to prepare various dishes and are consumed in many places. Mushrooms are a type of fungus, and inside the mushroom, it is filled with calcium, magnesium, and manganese and abundant in vitamin B12. Mushrooms contain an adequate vitamin for your nerves, which is highly effective for the health of your nerves.
So, mushrooms overall strengthen your bones, the surrounding muscles, and also the nerves. Therefore, as you can see, consuming mushrooms is highly important. Include them in your diet, and your bones will remain strong. Taking care of your bones becomes crucial after age 35-40 so that you don't develop osteoporosis or brittle bones and avoid frequent fractures. By maintaining good bone health until the later years, you can live a pain-free, healthy, and self-sufficient life.
Importance of Dairy Products
It is also essential to consume dairy products like milk, yogurt, cheese, and buttermilk to fulfill your calcium requirements. So, including these dairy products in your diet is imperative to meet your calcium needs.
Note: The information provided in this video is for educational purposes only. Please consult a healthcare professional or a registered dietitian before making any significant changes to your diet.