Orthopaedic health is that treasure that will give your benefits in your old age. Bones are the framework of our body. The combination of healthy muscles and bones leads to comfortable movement. A healthy lifestyle is imperative in maintaining healthy orthopaedic health. This includes tracking our diet. Good food provides the necessary nutrients which maintain our bone density.
The first food which comes to our mind when it's the discussion about bone health is most probably milk but it is not only about dairy products, we can extract nutrients and vitamins to support our orthopaedic health from the following food items:
Add greenery to your plate
Broccoli: It provides two vital vitamins for healthy bones i.e. Vitamin K and calcium, it also contains vitamin C, A, phosphorus and zinc. The best time to consume broccoli is lunch because they also contain insoluble fiber which takes a longer time to digest. It can be consumed half baked, raw in salad and you can saute it with other veggies.
Spinach: Cooked spinach can be consumed to improve bone density as they provide vitamin D, K and magnesium. It also supports the immune system. Avoid the consumption of raw spinach.
Decorate your snack plate with some dry fruits
Almonds: Almonds can provide massive amounts of nutrients such as magnesium, vitamin E and protein. They are also loaded with antioxidants which are good for your skin too. You can eat them normally or add them to your poha, sabudana, upma or namkeen.
Walnuts: Walnuts are rich in copper which helps in improving bone density. It has magnesium which helps in improving bone quality. Minimum four walnuts a day can also help in curing various diseases.
Figs: Figs are full of calcium and potassium. These minerals result in strong bones.
Dairy
As advocated in every family, milk, yoghurt and cheese provide a healthy amount of calcium, which helps in improving health, preventing injuries and making you feel energetic the whole day.
Omega 3s
In lunch, you can choose to have salmon which is rich in vitamin D and calcium. Consuming fish oil can also help in improving stiffness, discomfort and swelling.
Kidney beans
If you are a pure vegetarian then to improve your bone health you can consume red kidney beans you can make a salad and mix mushrooms too. Tofu is another good choice which is a good alternative for calcium.
So from next time while shopping for groceries, remember to add these food products to enhance your bone health.