As you age, your bone density starts decreasing. If not enough bone mass is created or bone loss occurs later in life, you have an increased risk of developing fragile bones that break easily. Consumption of healthy foods for bones can avoid such issues.
A good lifestyle habit can help you build strong bones and maintain them as you age. Adults over 50 should get 1000-, 200 milligrams of calcium and 400 to 600 IU of vitamin D. Hence, the addition of ayurvedic calcium supplements or calcium-rich foods is a must in one’s diet.
Here are 10 natural ways to build healthy bones with natural calcium supplements.
Eat Lots of Vegetables
One cup of cooked spinach contains almost 25% of your daily calcium, plus fibre, iron, and vitamin A.
One cup of cooked cabbage contains more than 25% of your daily calcium.
200 gm Cooked broccoli provides more than 25% of your daily calcium and protein and is rich in bone protective antioxidants.
100 gm amaranth in any form. It is a good source of calcium, protein and amino acids and is rich in iron, magnesium and Vitamin A, B and C.
Getting enough protein is important for healthy bones. About 50% of bone is made of protein. Eat minimum of 100 gms of any protein food daily.
Include Foods High in Magnesium and Zinc
Along with Calcium, Magnesium and Zinc also important for bone health. a Magnesium and zinc help in converting vitamin D into the active form that promotes calcium absorption to the bones.
Nuts like almonds, cashews 20 gm per day or Brazil nuts 2 per day are the powerhouse of essential vitamins, minerals and healthy fats. Walnuts are the great source of omega – 3 which helps to strengthen bones.
The proven powerful home remedy to take daily:
- 1 Green ripe Banana
- ½ glass Pomegranate juice
- 1 pinch Cardamom Powder
- Mix very well and take every day after the age of 40 compulsorily.
- This remedy contains 600 mg calcium and pomegranate is helping to boost metabolism too. So calcium is converted into bones naturally and faster.
The amazing remedy for pain in knee, hips and back an improve bone density:
Tinospora cordifolia (Rasna) powder 1 teaspoon
Boswella serrata (Shallaki) powder 1 teaspoon
Cissus quadrangularis (Asthishrunkhala) powder 1 teaspoon
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Author of the Blog: Dr. Ramchandra Konduskar
Expert Review By: Dr Smita Pankaj Naram
Co-Founder, Ayushakti Ayurved Pvt Ltd