Bone mass (bone mass is an important part of our body. It is important for the shape, structure and stability of the body and keeps it strong and healthy by storing calcium, phosphate and other minerals) is formed at a slower rate as we age. Due to this, the bones start getting weak. Also, calcium is considered essential for the strength of bones. But, after age, calcium deficiency starts in the body. Due to this, the problem of pain in bones and joints starts troubling.

Apart from this, the problem of osteoporosis starts with ageing in women. This is a disease in which the bones become very weak and start breaking due to minor injuries. Not only are the elderly, nowadays even young people troubled by weakness in the bones. Yes, if you are not paying attention to diet, then believe me, you can come under the grip of many problems related to bones at an early age.

But you do not have to worry, because today we are telling you about 2 such things, which will keep your bones strong even at the age of 50. Ayurveda and gut health coach Dr Dimple is telling us about these.

Number-1: Vitamin-D

If there is a deficiency of Vitamin D in your body, then calcium is deficient in the body. In such a situation, the bones start becoming weak. To meet this deficiency, you should stay in the sun for 20 minutes daily.

The sun helps you absorb UVB rays and make up for vitamin D deficiency. Also, Vitamin D helps in absorbing calcium and other vitamins, nutrients and minerals from the foods you eat.

Number-2: Plant Base Foods

For stronger bones, increase the intake of plant-based foods, as they contain more calcium than animal-based foods. When you drink a glass of milk, the body absorbs only 30% of the calcium due to the presence of animal proteins.

Therefore, include green leafy vegetables like spinach, kale, bok choy, Brussels and broccoli in your diet. Apart from this, you can also eat cabbage, turnip, mustard greens and collard greens. There is plenty of calcium in it.

You can also include calcium-rich seeds in your diet. For this, you can take chia and flax seeds. You can take seaweed like kelp. This algae is rich in nutrients. You can also have small amounts of nuts, beans and pulses.

Beans contain magnesium, calcium and phosphorus, which help in improving bones. In addition, nuts contain magnesium along with calcium, which helps the body absorb calcium.

You too can keep bones strong by including these two things in your routine.

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