In today's time, everyone pays more attention to their muscle buildup, but what about your bones? Bones are the basis of the body and it is also necessary to take care of bone density to maintain overall health. When bone density is better, it also keeps your bones strong. At the same time, it also reduces the risk of bone pain, injury and fracture etc.
On the other hand, when the bone density is low, the bones become very weak. Diet plays a very important role in maintaining good bone density. If you take the right diet, then your bones remain strong even in old age. On the other hand, due to carelessness in eating and drinking, the bones of a person become weak even at an early age. So, today in this article, Dietician RituPuriof ESIC Hospital, Central Government Hospital is telling you what you should eat and what not to maintain bone density-
What to eat for bone density-
If you want to maintain your bone density, then you can make some food items a part of your diet. For example-
Calcium is found in sufficient quantity in dairy products like milk, cheese and curd, due to which these foods help, maintain bone density.
Nowadays fortified cereals to milk are easily available, in which calcium and vitamin D are present. That's why they are considered good for bone density.
Not only iron is found in green leafy vegetables, but vitamin K and other nutrients are present in them, due to which bone density is maintained. That's why eat kale, spinach, broccoli etc. in your diet.
To maintain bone density, you should also include lentils, chickpeas, and other legumes in the diet. Adequate amounts of calcium, magnesium and other minerals are found in these.
Make nuts and seeds a part of your daily diet. Calcium, magnesium and phosphorus present in almonds, walnuts, chia seeds, flax seeds etc. help improve bone density.
Salmon, sardines and mackerel etc. are beneficial for bone health due to the presence of omega-3 fatty acids and vitamin D.
Repent from them
While on the one hand, some foods improve bone density, on the other hand, consumption of some is not considered good for them at all. For example-
Also avoid consuming processed food, fast food and salty snacks. It is high in sodium and therefore flushes calcium out of the body. Due to which this bone density decreases.
Avoid consuming alcohol. Chronic drinking reduces bone density and increases the risk of osteoporosis.
Avoid taking caffeine in excess as well. It hinders the absorption of calcium and this harms bone density.
If you are a non-vegetarian, then you should avoid consuming red meat in excess. This can cause calcium deficiency in the body and affect bone density. That's why eat red meat in limited quantities.
Too much sugar can also weaken bone density. Due to this, the absorption of phosphorus in the body is not done properly and then it harms bone density.
Image Credit – freepik
