Strong Bones: Weakening of bones with age is a common problem which is often seen in people of 50 to 60 years of age and at this time it is very important for a person to pay special attention to his diet, because as soon as you reach the age of 50 to 60 years, your bones gradually start weakening and the risk of serious diseases like osteoporosis also increases significantly and if even a minor injury occurs, the chances of fracture increase to a great extent.
Therefore, to strengthen your bones at this age, it is necessary to take care of your diet so that your bones remain strong in old age, for this you just have to make a little change in your diet.
Superfoods that strengthen bones
For strong bones at the age of 60, you should consume a diet rich in calcium and vitamin D, which includes milk, yogurt, cheese, green leafy vegetables and vitamin D, apart from this, it is also necessary to consume adequate amount of protein for which you can take pulses and nuts and regular exercise is also very important, it makes your bones strong, let us know about superfoods that strengthen bones –
1.Eat green leafy vegetables – Even at the age of 60, it is important for you to take special care of your diet for strong bones, for which you should eat green leafy vegetables, you can eat spinach, fenugreek, broccoli etc., they contain abundant amount of calcium and vitamin K which maintains the density of bones and this strengthens the bones.
2.Consume dairy products – Dairy products are very beneficial for strong bones because they contain calcium. Drink a glass of milk daily; it strengthens bones. You can also consume buttermilk, cheese, etc., which also strengthen bones.
3.Sesame seeds and dried fruits – Sesame seeds and dried fruits are also very beneficial for strong bones. Eat a teaspoon of roasted white or black sesame seeds daily; they provide adequate calcium. Also, eat a variety of dried fruits, such as almonds and walnuts. Also, eat flax seeds; they contain omega-3 fatty acids and magnesium.
4.Eat soybeans and tofu – Soybeans and tofu can be excellent options for strong bones. Soybeans contain isoflavones, which are especially beneficial for women. They prevent bone loss and keep bones strong.
5.Consumption of Ragi – Ragi is also beneficial for strong bones, because it contains abundant amount of calcium, Ragi is counted among coarse grains and about 344 mg of calcium is found in 100 grams of Ragi, hence it is very beneficial for bones and also controls weight and makes bones strong.
Things to keep in mind
You need a proper diet to keep your bones strong but it is also important for you to keep some things in mind –
- If you want your bones to remain strong even in old age then you should do light exercise or do important work like lifting weights.
- You should reduce the intake of salt and caffeine, excessive consumption of tea and coffee causes calcium to be excreted from your body through urine and bones may become weak.
- Vitamin D is very essential for your body so take sunlight for at least 15 to 20 minutes every morning.
