Mumbai: World Osteoporosis Day is celebrated on October 20 every year. The purpose of this day is to make people aware of the symptoms and treatment of osteoporosis. Osteoporosis is a disease in which the bones become very weak, which increases the risk of fractures. With age, the bones begin to weaken and the chances of osteoporosis begin to increase.

Diet can also reduce the risk of osteoporosis. Some food ingredients work to strengthen bones. By including these things in your diet, you can avoid osteoporosis.

Vegetables – Include green leafy vegetables like spinach, banana, mustard and spinach in your diet. They are low in calories and full of vitamins, minerals and antioxidants. This vegetable prevents the growth of osteoporosis. Vegetables are rich in calcium, manganese and vitamins, all of which work to strengthen bones.

Grapefruit- Grapefruit is a sour fruit and rich in vitamin C. Vitamin C protects against bone loss. The antioxidants found in vitamin C boost immunity and absorb calcium. Include fresh fruits and vegetables rich in vitamin C in your diet to strengthen bones. This will not cause bone disease.

Salmon Fatty fish such as salmon, sardines and mackerel are the best sources of omega-3 fatty acids. Omega-3 fatty acids are very important for bone health. It contains Vitamin D, which helps in calcium absorption and bone-enhancing nutrition. Fatty fish also cures heart disease and thyroid problems.

Eggs Eggs are not only rich in protein, they are also considered good for bones. Eggs also contain vitamin D which strengthens bones. Eggs are the best and cheapest way to increase vitamin D in the body. Eating eggs with other vitamin D foods will increase bone strength and will not cause osteoporosis.

Milk – Milk is considered to be very beneficial for bones. Milk contains nutrients like calcium, vitamin D, phosphorus, potassium and magnesium. According to research, eating milk and dairy foods can prevent osteoporosis and reduce the risk of fractures.

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