Bones and muscles are very important and give shape and structure to our body. Bones not only help in keeping the body standing and walking but also help in producing blood cells. Bones also store calcium, phosphate, and other minerals.If bones become weak or sick, it can lead to major problems for our entire body. There are some symptoms, which indicate weakness or disease of bones, such as fatigue, weakness, back pain, difficulty in walking, difficulty in holding things, weakness of teeth and gums, and pain and stiffness in joints.Here are some food items that can help in making bone health better:Calcium Rich FoodInclude calcium and Vitamin D-rich foods in your diet. Calcium is one of the essential nutrients for building and maintaining bones. Vitamin D helps in the absorption of calcium. Foods rich in calcium and vitamin D include milk and dairy products, green leafy vegetables, fish, eggs, soy products, etc.ExerciseDo regular exercise. Exercise not only helps in strengthening bones but also helps the body to bear weight. Therefore, exercises like weight lifting, walking, running, swimming and dancing should be done.Avoid smoking & drinking alcoholDo not smoke and consume alcohol. Smoking and alcohol can weaken bones. Apart from this, drinking an adequate amount of water helps in strengthening bones.Vitamin DDue to a lack of Vitamin D in the body, bones become weak. Therefore, sit in sunlight for some time every day, especially morning sunlight. Apart from this, include food rich in Vitamin D in your diet. Fatty fish, cod liver oil, and egg yolks can be included in the diet.Fruits vegetablesInclude ginger and garlic in the diet, it is believed that they help in strengthening the bones. Apart from these, include nutrition-rich fruits, vegetables, grains, and proteins in your diet plan.(Disclaimer: The above content provides general information. It is to be noted that this is not a substitute for a qualified medical opinion. Always make sure to consult a specialist or a doctor for more information. TopIndianNews does not hold accountability for this information.)
