Bone rupture, problem of sitting and standing and persistent pain in the legs are very common in women after 30-40 years. However, these bone related problems can be improved by simply adding some foods to your diet. For this, it is necessary to add not only calcium but also some other nutrients in your diet.
What is research
According to the American Academy of Orthopedic Surgeons, at age 40, bone mass begins to decline, as the body stops replacing old bone. This damage can affect the structure of your bones and increase the risk of a debilitating condition such as osteoporosis.
Bones need some nutrients
We all know that calcium and protein are beneficial for bones! But did you know that besides these, phosphorus, magnesium and vitamin D play an important role in keeping bones healthy and strong? So, today we bring you 5 foods that you can include in your diet for bone health.
1 seeds or dry fruits
Nuts contain calcium, but they also provide two other nutrients essential for bone health: magnesium and phosphorus. Magnesium helps to absorb and retain calcium in the bones. Phosphorus is a major component of bones – according to the National Institutes of Health, US, about 85 percent of the phosphorus in your body is found in your bones and teeth.
There are many nuts like walnuts, peanuts, pistachios, but almonds are the best of them. A handful of almonds a day provides excellent amounts of magnesium and phosphorus.
2 seeds
Just like nuts, nuts give you calcium, magnesium and phosphorus. Nuts also provide fiber and omega-3 fatty acids, a type of polyunsaturated fatty acid. They reduce cholesterol and inflammation in the body and help your brain function smoothly.
Chia, flaxseed, pumpkin seeds and sesame are some of the best seeds to include in your diet. Sesame seeds are an excellent source of calcium and magnesium and a good source of phosphorus, according to the USDA.
3 All kinds of beans
All kinds of beans contain a good amount of magnesium, calcium and phosphorus, which strengthen the bones. In addition, beans are usually high in fiber and protein, which is beneficial for the bones. Beans also provide many nutrients to your body.
For example, according to the USDA, one cup of black beans contains 84 milligrams of calcium and is an excellent source of magnesium and phosphorus. They are an excellent source of fiber and plant protein.
4 fatty fish
If you are a carnivore, fatty fish is a great option to strengthen your bones. According to the NIH, “sunshine” is a vitamin, vitamin D is fat-soluble and plays an important role in the growth and rebuilding of bones.
Vitamin D is good for your bones and you cannot get enough vitamin D from diet alone. So, fatty fish like salmon, tuna and rainbow trout have a good amount of it.
Fatty fish are one of the best dietary sources of vitamin D. According to the USDA, one ounce of fresh smoked tuna is a good source of sunlight. A small, 3.25-ounce can of salmon is an excellent source.
5 green leafy vegetables
Leafy green vegetables, known as cruciferous veggie, provide many nutrients and are beneficial for bone health. According to Oregon State University, green leafy vegetables contain a good amount of vitamin K and calcium, which can play a role in promoting bone health.
Cruciferous vegetables include palak, turnip greens, kale, cabbage and broccoli.
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