With aging bone health goes for a rollercoaster ride towards a downslide, keeping a check on nutrition intake is a crucial part to safeguard our body, especially for women. Ignorance of women’s health is common in our society so keeping a check on the nutrition below is important:
Leafy Greens to be the powerhouse
Spinach: Dr. Rohini Patil, MBBS & Certified Nutritionist says, “Spinach is rich in calcium, along with other essential nutrients like iron and vitamins A and C. It can be consumed raw in salads or cooked in various dishes.”
Kale: Kale is another excellent source of calcium, as well as vitamins K, A, and C. It can be enjoyed like in salads, sautéed, or added to smoothies as well.
Mustard Greens: Mustard greens provide calcium, iron, and vitamins A, C, and K. They can be cooked as a side dish or added to soups and stews.
Fenugreek Leaves (Methi): Methi leaves offer calcium, iron, and fiber. They are commonly used in Indian cuisine and can be added to curries, stir-fries, or made into parathas.
Amaranth Leaves (Chaulai): According to Dr. Patil, “Amaranth leaves contain calcium, iron, and vitamins A and C. They can be cooked similarly to spinach or added to soups and dals.”
Legumes and Pulses to give you strength
Chickpeas (Chana): Chickpeas are a great source of calcium, protein, and fiber. They can be used in salads, soups, stews, or made into hummus.
Lentils (Dal): Lentils provide calcium, protein, and iron. They are very versatile and traditionally can be used in a variety of dishes, such as soups, stews, salads, and Indian dals.
Black-eyed Peas (Lobia): “Black-eyed peas offer calcium, protein, and fiber. They are commonly used in salads, and soups, or can be cooked with spices as a side dish,” says Dr. Patil.
Moong Beans (Green Gram): Moong beans are rich in calcium, protein, and fiber. They can be sprouted and added to salads or cooked as a curry or soup.
Nuts and Seeds to never be compromised
Almonds: Almonds are not only a good source of calcium but also provide healthy fats, protein, and vitamin E. They can be enjoyed as a snack as it is easy to munch on or added to various dishes in many formats.
Chia Seeds: “Chia seeds are packed with calcium, fiber, and omega-3 fatty acids. They can be added to smoothies, yoghurt, and oatmeal, or used as an egg substitute in baking, advises Dr. Patil.
Flaxseeds (Alsi): Flaxseeds offer calcium, omega-3 fatty acids, and fiber. They can be ground and added to smoothies, baked goods, or sprinkled on cereals and salads.
Poppy Seeds (Khus-Khus): Poppy seeds contain calcium, iron, and healthy fats. They are commonly used as a garnish in baked goods, and salads, or ground into a paste for curries.
Therefore, keep your bone health a priority and your diet as well. Exercise and calcium-rich nutrition is what we need to take care of, to stay strong as steel in your old age.
