The moment the bone mass or the density goes down your bones start getting weak. This is a condition that generally affects the elderly but surprisingly it is now common even among young adults.
For those having weak bones, consuming an adequate amount of calcium-rich foods and foods that are rich in vitamin D is very essential. Degeneration of bones is one of the worst experiences one could ever have. It affects your movement as well as your day-to-day activities.
Whether you need to stand or you need to sit, for any movement you require a support system, and this is provided by the bones. Hence, having healthy bones is necessary for any movement.
It is a natural phenomena that our bones degenerate as one starts ageing. But when the bones get weak and painful when one is still young then it is a serious cause of concern. If left untreated it can leave one bedridden and handicapped as well.
Also Read: Home Remedies For Skin Fungal Infection
Here is a list of a few super foods to eat that are an excellent source of vitamin D and calcium and help in strengthening the bones. Take a look.
Milk is one of the best and easily available calcium-rich foods that helps in strengthening the bones. Consuming one cup of low fat milk every day helps to build up about 300 mg of calcium.
Yogurt, especially the ones that are fortified with vitamin D are a good source of calcium. Having a cup of yogurt every day helps in building up the calcium and strengthening the bones.
3. Sesame Seeds:
Yet another important source of calcium is sesame seeds. One can just sprinkle sesame seeds on salads or add them to daily foods. It helps strengthen the bones.
Almonds are not just a source of good fat but they are also a rich source of calcium. Having a handful of almonds every day is good enough to build up the calcium level.
Lemons are not just rich in vitamin C, but also one of the important sources of calcium too. Adding lemon to your everyday diet helps in preventing bone degeneration.
Soybeans are rich in calcium. These can be consumed in the form of milk or tofu as well. These help in strengthening the bones.
Along with the calcium, vitamin D is also equally important for building up the bone strength. Egg is one of the important and quickest sources of vitamin D. Including one whole egg in your everyday diet helps.
For the vegetarians, spinach is one of the best sources of calcium. Added to it, spinach is also rich in iron, fibre and vitamin A. Consuming a small bowl of spinach whether cooked or added raw to salads every day helps to strengthen the bones.