Jamui. Nowadays, due to changing lifestyle, wrong eating habits and lack of physical activities, problems related to bones and joints are increasing rapidly. Joint pain, stiffness in the waist and knees have also become common among the youth, while complaints of osteoporosis and weakening of bones have become common among the elderly. Especially in women, this risk is being seen more due to hormonal changes, calcium deficiency and neglect of nutrition. In such a situation, it is not enough to depend only on calcium tablets, but it is very important to include the right nutrients in the daily plate.

AYUSH physician Dr. Rash Bihari Tiwari (BAMS) says that the real strength of bones does not come from supplements, but from a balanced and nutritious diet. If right foods are included in the regular diet, not only the bones become strong, but the body also remains fit with increasing age.

Sesame seeds are very useful
Dr. Rash Bihari Tiwari says that sesame seeds are no less than a natural medicine for bones. Calcium, magnesium and phosphorus are found in abundance in sesame, which helps in strengthening the bones. Eating one spoon of roasted sesame seeds every morning on an empty stomach can reduce the risk of osteoporosis.

He told that Ragi is considered a superfood of calcium, because it contains more calcium than milk. Ragi dosa, upma or roti can be included in breakfast, while ragi halwa or laddus are also beneficial for children. Ragi is helpful in the process of bone growth and regeneration.

Apart from this, Sama rice also plays an important role in strengthening the bones. They contain good amount of calcium and phosphorus, which helps in removing weakness of bones and providing relief from pain.

Consume green leafy vegetables
Dr. Rash Bihari Tiwari told that green leafy vegetables are also considered very important for strong bones. Vegetables like spinach, fenugreek, mustard and bathua are rich in calcium, iron and vitamin K, which not only strengthens the bones but also reduces the risk of fractures. Dry fruits like almonds and walnuts are also beneficial for bones. Soaking 5-6 almonds overnight and eating them on an empty stomach in the morning reduces swelling in the bones and increases bone density.

Omega-3 fatty acids and magnesium present in dry fruits strengthen the bones from within. He said that if these foods are included in the diet in the right quantity and regularly, then problems like bone weakness, joint pain and osteoporosis can be avoided to a great extent.