Bengaluru, India (CU)_ Many people, particularly the elderly, suffer from persistent bone and joint pain for a variety of causes. Bone health may deteriorate with age. This is one of the most essential reasons for taking care of your bones. While many of us eat different meals and take supplements to maintain our health, we also need to pay special care to our bones. Recently, the famous nutritionist Nmami Agarwal shared some tips on bone health and educated us on the three ideal meals for bone health.
- Sesame seeds: The first choice is sesame seeds. Sesame seeds are widely accessible in the market. Additionally, they are rich in phosphorus and calcium.
- Beans: The second item is beans. Beans are an extraordinary source of bone-healthy minerals. They include magnesium, calcium, and phosphorus, all of which contribute to better bone health. Our diet should contain kidney beans, edamame, and other healthy foods.
- Ragi: The next food is ragi. Ragi is an excellent source of calcium, which is beneficial for the bones. We can feed children with different ragi dishes like ragi chilla, pancakes, rotis, and other foods.
Apart from Namami’s suggestions for a healthy diet, there are more fruits and vegetables that may be incorporated into our diet.
- Pineapple: The potassium in pineapple helps to regulate the acid load in the body and prevents calcium loss. It does not directly provide vitamin D or calcium to the body. In addition, it has an abundance of vitamin A.
- Spinach: The calcium-rich green leafy vegetable can assist in bone and tooth growth. One cup of cooked spinach can provide around 25% of the daily calcium requirement. Iron and Vitamin A are also high in leaves that are rich in fiber.
- Nuts: In addition to the important bone health mineral calcium, nuts also contain magnesium and phosphorus. Magnesium facilitates calcium absorption and bone retention.
- Bananas: Besides assisting digestion, bananas are an excellent source of magnesium. The vitamin is essential for the development of bones and teeth. A daily banana may reduce bone fragility.
- Papaya: It is claimed that 100 grams of papaya contains 20 milligrams of calcium, which is a substantial amount for a tropical fruit. Consume it every day.
