World Osteoporosis Day : Must include these 5 things in diet to make bones strong

Mumbai : World Osteoporosis Day is observed every year on 20 October. The purpose of celebrating this day is to make people aware of the symptoms and treatment of osteoporosis. In osteoporosis disease the bones become very weak which increases the risk of fracture. With aging, bones begin to weaken and the chances of osteoporosis begin to increase.

Diet can also reduce the risk of osteoporosis. Some food items work to strengthen bones. By including these things in your diet, you can avoid osteoporosis disease.

Leafy Vegetables – Include green leafy vegetables like spinach, bananas, mustard greens and spinach in your food. They are low in calories and full of vitamins, minerals and antioxidants. These vegetables prevent osteoporosis from growing. Calcium, manganese and vitamin K are found in plenty in greens and all these things work to strengthen bones.

Grapefruit – Grapefruit is a sour fruit and is rich in vitamin C. Vitamin C prevents bone from damage. The antioxidant found in vitamin C increases immunity and absorption of calcium. To strengthen bones, include fresh fruits and vegetables rich in vitamin C in your diet. You will not get bone disease by this.

Salmon Fish – Fatty fish such as salmon, sardines and mackerel are the best sources of omega-3 fatty acids. Omega-3 fatty acids are very important for the health of bones. Vitamin D is also found in these, which is helpful in calcium absorption and bone-enhancing nutrients. Apart from this, fatty fish also removes heart diseases and thyroid problems.

Eggs – Eggs are not only rich in protein, but they are also considered good for bones. Eggs also contain vitamin D which makes bones strong. Egg is the best and cheapest option to increase vitamin D in the body. Taking egg along with other vitamin D food items will increase bone strength and you will not have the problem of osteoporosis.

Milk – Milk is considered very beneficial for bones. Milk contains nutrients like calcium, vitamin D, phosphorus, potassium and magnesium. According to research, the consumption of milk and dairy products can prevent osteoporosis and reduce the risk of fractures.