Tips for strong bones, Vegetable for strengthen bones, how to make bones strong, make bones strong
To keep the body healthy, it is very important to have strong bones. Bone is the most important part of the body, the stronger it is, the more healthy and fit you will be. Doctors believe that after the age of 35, the bones start weakening and you are at increased risk of serious diseases like osteoporosis.
A balanced and regular diet is essential to stay healthy. If it is neglected, then many types of diseases take birth. One of these diseases is osteoporosis. Osteoporosis is a disease related to bone. This disease increases the risk of fractures in the bones. Doctors recommend including nutrients in the Hemsha diet. Consumption of nutrients reduces the risk of osteoporosis. For this it is necessary that you consume calcium and vitamin-D rich things daily.
How to make bones strong?
Today in this article, you will know how to strengthen bones sitting at home by Ayurvedic methods. What should be eaten to make bones strong?
Here we are giving you information about a diet rich in such superfood nutrients and minerals, which will help in keeping your bones healthy.
1. Milk is helpful to make strong bones
Milk is rich in potassium, vitamin B, vitamin A and protein. It is the best source of calcium. Consuming 1 glass of milk every night at bedtime helps in making bones strong.
2. Green vegetables
Green leafy vegetables are a good alternative to Vitamin D. Include green leafy vegetables like broccoli, spinach, cabbage, green fenugreek, amaranth etc. in your food plate. They are also high in calcium, which is helpful in making bones strong.
3. Tomato Juice is good to keep strong bones
Vitamin A, Vitamin C and magnesium are found in abundance in tomatoes. Second, it is also a seasonal fruit. Consuming tomatoes in summer also helps in reducing weight. You can also drink it by making salad and then making juice. Drinking fresh tomato juice can prove beneficial for bones.
4. Vitamin D Intake
The best and cheapest source of Vitamin D is morning sunlight. Take out 15 minutes for yourself every day and sit in the morning sun. This will make your bones strong and you will also avoid the problem of osteoporosis.
5. Consumption of almonds will make bones strong
Soak 5 to 6 almonds in a cup at night and take it with milk after waking up in the morning. This will make the mind sharp and bones will also be strong. It is rich in calcium and vitamin D, which proves to be very beneficial for your bones.
6. Eat Walnuts to keep strong bones
Walnuts are rich in calcium, protein and magnesium. In addition, it is also a major source of omega-3 fatty acids.
It is a good source of copper and you already know that copper deficiency can lead to low bone density and an increased risk of osteoporosis.
7. Cashew
Magnesium and minerals are needed to keep bones strong. It is abundant in cashew nuts. Which strengthens the bones. One ounce (28.34 Gm) of cashews contains 622 Mg of copper. People 19 years of age and older need 900 Mg of copper daily.
8. Soybean
Soybean is considered a good source of protein and calcium. Which is useful in maintaining strong bones. You can consume soybeans in the form of vegetables or you can also use them in the form of sprouts.
9. Paneer cheese for strong bones
Calcium is most important for making bones strong. Cheese and milk products are rich in calcium. Apart from this, vitamin-D is also helpful in making bones strong. Cheese should be consumed in limited quantity. It is also high in sodium and fat. This can also have a bad effect on health.
10. Yogurt
Consuming 1 bowl of curd daily fulfills the deficiency of calcium and protein in the body, as well as helps in strengthening the digestive system. Skin diseases can also be avoided by the consumption of curd. Yogurt is rich in calcium, protein, potassium, phosphorus and vitamin D. Calcium, minerals and many other important elements are found in milk, yogurt and or dairy products which are very important for your bones.
Know 14 tips to strengthen bones according to doctors
According to Dr. Prakash Kotwal of AIIMS New Delhi-
1 – By spending 25 minutes in the sun every day, the body gets enough vitamin D, which is necessary for strong bones.
2 – Apart from this, massaging the body while sitting in the sun.
3 – Walking and exercising four days a week is essential for strong bones.
National President of Indian Orthopedics Association Dr. Ram Prabhu says that –
4 – Injury to the joints, damage to the cortex, jumping while playing, being overweight causes problems in the knee, etc., it should be taken care of.
5 – Get up every morning and do exercise, the bones will be strong.
6 – Drink at least three liters of water every day, then there will be no other problems including back, neck pain because 90 percent water is in the body. If there is less water then there will be imbalance.
According to Senior Orthopedic, London (UK), Foot and Ankle Surgery Specialist –
7 – Must include vitamin D in every food item.
8- Deficiency of vitamin D also causes pain in the heels, which has become a common problem nowadays.
Dr. Rajesh Malhotra, Head of the Department of Orthopedics of AIIMS and Head of Jaiprakash Narayan Apex Trauma Center, New Delhi, says –
9 Drinking three liters (12) glasses of water every day and taking incense does not cause pain in the back, neck, bones etc.
Hydration is maintained by drinking more water.
11 There is a disc in between the two bones in which water will remain, so the disc will remain healthy.
12 Need to take special care of bone in pregnancy. Pregnant women should consume milk.
and Endoscopic Spine Surgeon Miraj (Maharashtra) Dr. Girish Datar –
13 Smoking causes back pain in youth. So it is better to quit smoking.
14 Continuous sitting causes pain in neck and back. Take a 10 minute break every hour and get up from your place for a walk.
Disclaimer-
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