What to eat for bones?Image Credit source: Getty Images

Bones not only support the body, but also play a big role in maintaining balanced calcium in our blood. Due to ageing, hormonal changes, wrong eating habits and lack of physical activity, bone density starts decreasing, which can cause serious damage. Therefore, keeping bones strong is important for everyone, from the youth to the elderly. Strong bones keep the body active, do not allow fractures to occur easily in case of fall and improve life quality.

When bone density If it starts decreasing, then the body gradually starts becoming weak. In the beginning its symptoms are very mild, like slight pain in the joints, fatigue in the body or feeling of pressure while walking. But gradually the problem increases. If calcium and vitamin D deficiency persists for a long time, the risk of osteoporosis increases. In this the bones become so weak that even a slight fall causes a major fracture. There is a special effect on the waist, knees and spine. Fitness begins to decrease, balance deteriorates, there is difficulty in walking and this condition increases so much in the elderly that they may have to completely depend on others. For this reason, bone weakness should not be taken lightly.

What to eat to strengthen bones?

Dr. Bhavuk Garg, Professor in the Department of Orthopedics at AIIMS Delhi. It is said that the most important thing is a diet rich in calcium, vitamin D and protein. Vegetarian people should include milk, curd, cheese, buttermilk, sesame, almonds, kidney beans, gram, fenugreek seeds, soybean and green leafy vegetables like spinach, fenugreek, mustard greens in their daily diet. Omega-3 is also considered beneficial for bones, for which flax seeds are a very good option.

For non-vegetarian people, along with dairy products, fish like salmon and sardine, eggs, chicken and bone broth are also considered very useful. It is also important to take sunlight, so that the body can make Vitamin D itself. Try to sit in the morning sun for 15-20 minutes every day. Also, increase physical activity and adopt a healthy lifestyle. Along with proper eating habits, the body also gets movement, only then the bones become strong from inside.

This is also important

Keep weight under control.

Do regular exercise.

Stay away from smoking and alcohol.

Make sure to get enough sleep.