Maintaining robust bone health is especially crucial for the elderly, with osteoporosis posing a significant risk. To fortify bones and thwart orthopaedic issues, consider incorporating these items into your diet:
Classic sources like milk, yogurt, and cheese provide calcium, essential for building bone mass, along with vitamin B12
Opt for a few tablespoons of extra virgin olive oil in cooking and salad dressings. This unsaturated, heart-healthy fat aligns with a Mediterranean diet and is a source of Omega-3.
When consumed in moderation, dark chocolate's cocoa exhibits potent anti-inflammatory effects and contains antioxidants countering genetic predisposition to insulin resistance and inflammation.
Fatty fishes such as salmon, mackerel and sardines offer vitamin D and omega-3 fatty acids, crucial for calcium absorption and possessing anti-inflammatory properties.
Protein aids in calcium absorption. Include lean sources like red meats, poultry, beans, lentils and tofu for overall bone health.
Known for liver detoxification, blood sugar regulation, and bone-strengthening properties, makhana is an ideal snack for those aiming for weight loss.
Incorporate herbs like garlic, turmeric, ginger, and oregano, known for potential anti-inflammatory and bone-strengthening properties. Be cautious with salt, as excessive intake may elevate osteoporosis risk.
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