Chandigarh, January 10, 2025 (Punjab Khabarnama Bureau): As women age, several changes occur in their bodies. After a certain age, hormonal changes begin, leading to a deficiency of calcium and vitamin D in the body. This causes the bones to weaken as bone density gradually decreases.
Due to a deficiency of essential nutrients in the body, the risk of osteoporosis increases. In this condition, bones become thinner and are more prone to fractures. Weakened bones can heighten the risk of fractures. At this age, back pain issues may also increase. In women, hormonal changes and other factors can accelerate this process.
According to Dr. Bimal Jhajjar, former consultant at AIIMS and founder-director of Seoul Heart Center, women should include certain foods in their diet after the age of 30. Consuming calcium-rich foods strengthens bones and provides various benefits to the body. To strengthen bones, it’s essential to include calcium-rich foods in your diet. Let’s explore which foods should be consumed to fulfill the body’s calcium requirements.
Dairy Products Fulfill Calcium Deficiency
Dairy products are excellent sources of calcium. To meet calcium needs and strengthen bones and teeth, include milk, yogurt, paneer, and buttermilk in your diet. These products are rich in calcium, which helps maintain bone health.
Eat Makhana for Strong Bones
After the age of 30, consuming makhana (fox nuts) is beneficial. It is rich in calcium, which helps fulfill calcium deficiency in the body, strengthening bones and keeping the body healthy.
Include Broccoli in Your Diet
Broccoli is a calcium-rich vegetable that helps strengthen bones and alleviate pain. While its calcium content may not be as high as dairy products, other nutrients in broccoli help improve calcium absorption.
Consume Almonds
Almonds help fulfill calcium deficiency and strengthen the body. They are a good source of calcium, essential for maintaining bone strength and density.
Eat Sunflower Seeds
Sunflower seeds are rich in calcium and other nutrients. You can add them to salads or smoothies. These seeds help strengthen bones and muscles due to their high calcium content and other beneficial nutrients.
Summary: Sunflower seeds are rich in calcium and nutrients, supporting bone and muscle strength. Add them to salads or smoothies for a healthy boost.