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By adopting the right diet, you can greatly improve your bones in a few days. Which is helpful in strengthening your bones faster. Let’s know all this in detail.
Nowadays the advice of paying special attention to the strength of the bones is increasing, as the bones begin to weaken with our lifestyle, food and age. But by adopting the right diet, you can greatly improve your bones in a few days. A Times of India report mentions 6 common foods, which help to strengthen your bones faster. Let’s know all this in detail.
The first thing is milk, which is a wonderful source of calcium and vitamin D. Calcium is the main construction of bones, while vitamin D helps in the absorption of calcium. So one or two glasses of milk are helpful to make you strong bones every day. As well as yogurt or yogurt should be part of your diet as it gets protein and probiotics with calcium, which helps reduce the inflammation of the joints and keep the bones strong.
Another essential food group is dark green (green leafy vegetables) such as spinach, banana, broccoli, colard green, etc. It contains rich amounts of calcium, vitamin K, magnesium and potassium, which helps enhance the density of the bone. Eat this 3-4 times per week by mixing it in salads, soups, lentils or sout bread. Third is a fatty fish like Sardins and Salman. In addition to calcium and vitamin D, this fish also contains omega-3 fatty acids, which reduce the inflammation of the bones and joints and help increase the density.
The fourth food option is storm and soy products, especially calcium-forified storm. It also offers calcium with fat -free protein and is an excellent alternative to vegetarians. Mix this in vegetables or grill. In addition, beans and nuts such as nuts, walnuts, chia and sesame seeds contain magnesium, calcium and protein. This helps maintain the quality of the bones. The fifth essential element is dry fruits, palm, figs. These are rich in vitamin K, magnesium and antioxidants, which help reduce the risk of strengthening and injury to the bones.
Egg yolk naturally contains vitamin D. Its regular intake improves calcium absorption. By mixing all these foods in your daily diet, the strength of your bones will begin to appear within a few days. Try to avoid more salt or soda foods, as they contain more sodium and phosphorus, which destroys calcium. Take the sun (20 minutes a day) so that the body can make vitamin D and use calcium properly with fatty fish. Exercise Daily so you can be stronger.
Disclaimer
(The information provided here is general information based. Expert should be consulted before trying any remedy. News 18 Gujarati does not confirm this.)
Ahmedabad, Gujarat
June 16, 2025 4:09 PM IST
