6 Super Dry Fruits for Strong Bones | ಗಟ್ಟಿಯಾದ ಮೂಳೆಗಳಿಗೆ "DRY FRUITS" ನಿಂದ ಆಗುವ ಲಾಭಗಳು

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6 Super Dry Fruits for Strong Bones | ಗಟ್ಟಿಯಾದ ಮೂಳೆಗಳಿಗೆ "DRY FRUITS" ನಿಂದ ಆಗುವ ಲಾಭಗಳು

For individuals under 20, it is essential to support bone growth, while those aged 20-50 and beyond must focus on maintaining bone strength and preventing weakening. Including dry fruits in your daily diet offers vital nutrients that enhance bone health. Let's explore which dry fruits are easily available, their benefits, and the best way to consume them.

1. Almonds for Calcium and Magnesium
Almonds are packed with calcium, magnesium, and phosphorus—key nutrients for strong bones. Calcium acts as the foundation of bone strength, while magnesium enhances Vitamin D absorption, crucial for calcium regulation. Almonds also contain Vitamin E, an antioxidant that reduces oxidative stress, preventing bone density loss.

2. Walnuts for Omega-3s and Inflammation Relief
Walnuts provide omega-3 fatty acids and anti-inflammatory properties, which help reduce joint inflammation. They also contain magnesium, promoting healthy bones and overall strength.

3. Cashews for Copper and Collagen Formation
Cashews are rich in magnesium, phosphorus, and copper, essential for collagen and elastin production. Copper ensures calcium and phosphorus combine effectively to form calcium phosphate, which strengthens bones.

4. Pistachios for Bone Strength and Weight Control
Pistachios are an excellent source of potassium, magnesium, and calcium. Potassium neutralizes acids in the body that can deplete calcium from bones. Pistachios also contain protein and fiber, supporting weight management, which directly benefits joint health by reducing pressure on bones.

5. Figs and Dates for Calcium and Digestive Health
Figs provide calcium from vegetarian sources, while dates contain calcium, phosphorus, and Vitamin K, which aids in calcium absorption. Consuming figs daily is particularly beneficial for women around menopause to counter bone density loss. Both figs and dates are high in fiber, promoting digestion, which enhances nutrient absorption from other foods.

How Much Dry Fruit Should You Eat Daily?
Dry fruits are nutrient-dense but also high in calories, so moderation is key. The recommended daily intake is about 25-30 grams—roughly one handful. Here's a quick guideline for daily consumption:

4-5 almonds
7-8 pistachios
5-6 cashews
2-3 walnut halves
1-2 figs and dates
Eating dry fruits in the morning offers the most benefits, but they can also be consumed with yogurt or as an afternoon or evening snack. You can even add them to salads or meals for variety.

Best Ways to Consume Dry Fruits for Maximum Benefits
Almonds: Soak overnight and peel to remove phytic acid, which can block calcium absorption.
Walnuts, Pistachios, and Cashews: Eat raw or lightly toasted to retain omega-3s and essential nutrients. Avoid frying in oil or adding excess salt to prevent heart-related risks.
Figs and Dates: Eat raw or soaked to release more fiber, aiding digestion and nutrient absorption.
An Investment in Health
Although dry fruits may seem expensive, they are an investment in long-term health. They offer a concentrated source of essential vitamins, minerals, and energy, promoting overall well-being. With their long shelf life, they are a cost-effective way to maintain bone health and prevent future issues like fractures or weakened bones.


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