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You already know that strong and healthy bones are essential for good health, but have you ever taken the time to think about how the foods you eat affect bone health? After all, you are what you eat. So, consuming the right foods is important in order to keep your bones strong.
So, what should you eat in order to keep your bones healthy? Recently, Malaika Arora took to social media to share a list of foods you need in your diet if you care about your bones. The best part is that you can easily find them all in your kitchen!
In her Instagram story, Malaika specifically explained that calcium isn’t the only thing you need to keep your bones healthy. She informed her followers that other nutrients such as vitamin D, vitamin K (found commonly in dark green leafy vegetables), vitamin A (found commonly in citrus fruits), proteins, and zinc (found commonly in nuts) are equally important.
To add these nutrients to your diet for healthy bones, Malaika recommends these 9 foods:
Green leafy vegetables are one of the best foods to eat when it comes to strengthening your bones. Spinach is nutrient-dense and contains specific vitamins and minerals important for bone health.
Drumsticks are rich in calcium and iron. Both these minerals are known to enhance the quality of your bones. In fact, it also helps to keep osteoporosis and osteoarthritis at bay.
Vitamin K plays an important role in bone formation and blood clotting. Consuming a good source of vitamin K like ladyfinger may help strengthen bones and prevent fractures.
Horse gram is rich in carbohydrates and protein content. What’s more, it contains traces of minerals like iron and calcium. These nutrients ensure muscle strength and keep the bones healthy.
Cumin is the dried seed of the herb Cuminum, a member of the parsley family. It is beneficial for bone health since it is a good source of calcium which helps to increase bone density and also prevent osteoporosis.
Ghee made solely from the milk of desi cows is termed as A2 ghee. It can strengthen your bones and your immunity. It contains vitamins and proteins which are recommended for strong bones.
Amaranth or Rajgira is a healthy source of vitamin C and has twice the amount of calcium as compared to milk. Hence, it helps to build bone strength and reduce the risk of osteoporosis. Also, it contains lysine (an essential amino acid found in rare plants) that helps the body absorb calcium efficiently.
Ragi is rich in potassium, phosphorus, calcium, and iron which are important components in maintaining bone density and health. It also reduces the risk of developing osteoporosis.
Moringa has powerful anti-inflammatory properties that help soothe symptoms of conditions such as arthritis. It may also heal damaged bones. The calcium and phosphorus compounds present in it can keep the bones healthy and strong.
So, ladies, think no more and add these foods to your diet!
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