As a person ages, many wanted and unwanted changes follows, and its effects can be seen physically as well as mentally. One such major change is the change in our bone density. Bones lose their strength over the years and the results are weaker bones and diseases. In order to maintain healthy bones that may last us a lifetime, we have listed some super foods that we must include in our diet regularly.
One cup of creamy yogurt daily will ensure your bones never go weak, because yogurt not only contains calcium but also the indispensable Vitamin D, which is needed to absorb calcium. If you are not comfortable with curds, then you can try its yummy flavoured variety, or any other dairy products like milk, cheese, etc.
2) Citrus Fruits
Citrus Fruits like oranges, lemons, grapefruit, etc. are loaded with Vitamin C and have the power to prevent bone loss. Also similar to Vitamin D, they help in absorbing the calcium from food better.
Another super food in the list is salmon, which contains ample amounts of Vitamin D and calcium. Be it canned or fresh do make it a habit to include this oily fish into your diet. Other varieties of fishes like tuna, catfish also have similar benefits.
4) Olive Oil
It has been researched that people who have a high content of Olive oil in their diet are less likely to suffer from Osteoporosis. This is because olive oil is rich in circulating osteocalcin, which is necessary for optimal bone health.
5) Walnuts and Flaxseeds
Flax seeds and walnuts contain high amounts of Omega 3 fatty acids, which are not only beneficial for bones but for our overall health and well-being.