Top News

New Delhi. To stay healthy, a balanced and regular diet is very important. If carelessness is taken in this, many types of diseases arise. One of these diseases is osteoporosis. Osteoporosis is a disease to bone. In this disease the risk of bone fractures increases. This is why calcium is very important to make bones healthy and strong. Due to lack of calcium in the body, there is a risk of many diseases. Calcium deficiency is especially prevalent in women.

Women who are breastfeeding and women over 40 often suffer from calcium deficiency. Bones become weak with increasing age. In such a situation, calcium and vitamin D start decreasing in the body. Vitamin D is also necessary to overcome calcium deficiency. Vitamin D is necessary for the absorption of calcium. Today we are telling you about foods rich in calcium and vitamin D to strengthen bones. Let us know.

Smoking and tobacco-

Smoking and tobacco consumption is very harmful for bones. Nicotine present in tobacco affects the body’s ability to absorb calcium, causing bones to gradually weaken.

Animal protein-

Our body absorbs protein in two ways, first which is obtained from vegetables, like pulses, fruits, vegetables etc. Secondly, we get it from animals, like egg, chicken, mutton etc. Nutritionists say that excessive consumption of animal protein should be avoided. Excessive consumption of animal protein can lead to calcium deficiency.

caffeine-

Caffeine works to remove calcium from our body, due to which the bones gradually become weak. Beverages like tea, coffee, coca and chocolate contain sufficient amount of caffeine, hence caffeine should be consumed in very limited quantity.

soft drink-

When we are outside the house and are thirsty, we immediately drink soft drinks, but soft drinks contain very high amounts of sugar and caffeine.

Excess of sugar and salt-

Excessive consumption of sugar and salt is harmful for bone health. Its excessive consumption increases the excretion of calcium. Most of the salt is found in bread and chips, which seriously damages the bones.

habit of sitting for long periods of timet
According to nutritionist Anjali Mukherjee, excessive sitting lifestyle also damages our bones. Actually, when we sit at one place for a long time, our body does not move, which has a bad effect on the bones. In such a situation, to protect bones from damage, physical activity like walking, jogging or running should be done.

lower muscle-

It is believed that a person with less muscle mass is also able to store less calcium, which is harmful for the bones. For proper absorption of calcium, it should be taken along with magnesium, phosphorus, vitamin A, C and vitamin D in the food.

Make bones strong with these foods

1- Dairy products-

For calcium, you must include things like milk, curd, buttermilk, cheese and eggs in your diet. You can strengthen your bones by drinking a glass of milk daily. The good bacteria found in curd provide many benefits to the stomach and body.

2 eggs-

For bones, you must include eggs in your diet. Protein, calcium and vitamin D are found in eggs. Apart from this, a large amount of other nutrients are also found in eggs, which make the bones strong.

3- Dry fruits-

To strengthen bones, you must include dry fruits like almonds, walnuts, cashews in your diet. Calcium and potassium are found in large quantities in dry fruits. Almonds also contain Vitamin D.

4- Jaggery-

You can strengthen your bones with jaggery. Try to use jaggery instead of sugar in your diet. Both calcium and iron are found in jaggery.

5- Citrus fruits-

To strengthen bones, you must include citrus fruits in your diet. Oranges contain plenty of Vitamin C and D. Vitamin C is also important for strengthening bones. Vitamin C reduces the risk of bone fractures.

6- Green Beans-

To strengthen bones, definitely eat green beans. Beans contain vitamins A, C, and K, and folic acid. Apart from this, beans are also a good source of protein, iron and zinc.

7- Black gram-

Gram contains a lot of calcium. You can include roasted black gram in your diet. Eating gram strengthens bones. Iron is also found in abundance in gram.

8- Mushroom –

Mushrooms contain large amounts of Vitamin D. Apart from this, a large amount of other nutrients, vitamin B and calcium are also found in mushrooms.