Bone Health: Expert Reveals Top 3 Foods To Improve Bone Health

Have you ever had a sudden, severe pain in your bones, lower back, or perhaps even a change in your posture? Well, there’s a probability that your bones are weak if you suffer these things frequently. For various reasons, many people, especially the elderly, experience persistent pain in their bones and joints. Your bone health may decline as you age. And this is one of the most important reasons why you should take care of your bones. While many of us eat different foods and take supplements to keep ourselves healthy, special attention should also be paid to our bones. However, if you are unsure of what all things can be added to improve your bone health, let nutritionist Nmami Agarwal tell you.

(Also Read: Vitamin C Benefits: Load Up On These Foods For Healthy And Strong Bones)

Recently, the celebrity nutritionist posted on bone health and enlightened us on three foods that are best for the same. First, she mentions sesame seeds. As per Nmami, sesame seeds are easily available in the market. They are also rich in phosphorus and calcium.

The second item which Nmami mentions is beans. Beans are an incredible powerhouse of bone-friendly nutrients. They contain magnesium, calcium, and phosphorus, which help to improve bone health. One can include kidney beans, edamame, and more in their diet.

Lastly, she talks about ragi. She says ragi is also rich in calcium, which is great for your bones. One can make ragi chilla, pancakes, rotis, and more and serve them to kids.

As Namami shared these everyday items to add to your diet, there are also more fruits and vegetables that you can include in your diet. Check out some of them below:


Pineapple is a source of potassium, which helps to balance the body’s acid load and prevents calcium loss. It does not directly feed the body with vitamin D or calcium. Additionally, it contains a lot of vitamin A.

(Also Read: Bone-Health: 5 Dairy Products That May Help Lowers Risk Of Fractures In Older Adults)

2. Spinach

The calcium-rich green leafy vegetable can aid in the formation of bones and teeth. The body may get about 25% of its daily calcium needs from one cup of cooked spinach. Iron and Vitamin A are also abundant in fiber-rich leaves.

3. Nuts

In addition to calcium, with is essential for bone health, nuts also contain magnesium and phosphorus. Magnesium helps the body absorb calcium and keep it in the bones.

4. Bananas

In addition to aiding digestion, bananas are a fantastic source of magnesium. The vitamin is crucial for the formation of the bones and teeth. A banana every day may prevent weak bones.

5. Papaya

A serving of 100 gm of papaya is believed to contain 20 mg of calcium, a significant quantity for tropical fruit. Include it in your daily diet.

Before adding these ingredients to your diet, always remember to have them in moderation!

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.


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