Скачать или смотреть ಗಟ್ಟಿಯಾದ ಮೂಳೆ ಬೇಕೇ ? ಈ 5 ಆಹಾರಗಳನ್ನು ತಪ್ಪದೆ ಸೇವಿಸಿ !

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ಗಟ್ಟಿಯಾದ ಮೂಳೆ ಬೇಕೇ ? ಈ 5 ಆಹಾರಗಳನ್ನು ತಪ್ಪದೆ ಸೇವಿಸಿ !

Maintaining strong and healthy bones is essential for overall well-being, mobility, and quality of life. As we age, bone density decreases, making us more prone to fractures and conditions like osteoporosis. A well-balanced diet rich in bone-strengthening nutrients can help keep your bones strong throughout your life.

In this video, we explore 5 important foods for healthy bones that everyone should include in their diet to support bone health and prevent bone loss.

1. Dairy Products (Milk, Yogurt, Cheese)
Dairy products are rich in calcium, which is crucial for building and maintaining strong bones. They also provide protein, which supports bone strength and repair. For those who are lactose intolerant, calcium-fortified plant-based alternatives like almond milk are great options.

2. Leafy Green Vegetables (Spinach, Kale, Broccoli)
Leafy greens like spinach, kale, and broccoli are packed with calcium, magnesium, and Vitamin K, which are essential for bone health and mineralization. They also offer antioxidants and fiber, benefiting overall health.

3. Nuts and Seeds (Almonds, Walnuts, Chia Seeds)
Nuts and seeds are excellent sources of magnesium, phosphorus, and healthy fats, all of which support bone health. The omega-3 fatty acids in walnuts and flaxseeds also help reduce bone inflammation.

4. Fatty Fish (Salmon, Mackerel, Sardines)
Fatty fish like salmon and sardines are rich in Vitamin D, which is essential for calcium absorption. Omega-3 fatty acids in these fish also help improve bone density and reduce inflammation.

5. Fortified Foods (Fortified Cereals, Plant-Based Milks, Orange Juice)
Fortified foods like cereals and plant-based milks provide essential nutrients like calcium and Vitamin D, which help fill any dietary gaps for stronger bones.

Bonus Tips:
Get enough sunlight for Vitamin D production.
Engage in weight-bearing exercises to improve bone density.
Avoid habits like smoking and excessive alcohol consumption that deplete calcium levels.
By including these foods in your diet and maintaining a healthy lifestyle, you can support your bone health and prevent bone-related issues as you age.

If you found this video helpful, like, share, and subscribe to help others prioritize their bone health too!


ಡಾ.ವಿ.ಮುರಳೀಧರ
MBBS,MS(Ortho) DNB, FAGE

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