With ageing bone well being goes for a rollercoaster experience in direction of a downslide, protecting a verify on vitamin consumption is a vital half to safeguard our physique, particularly for girls. Ignorance of girls’s well being is frequent in our society so protecting a verify on the vitamin beneath is vital:

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 one other wonderful supply of calcium, in addition to nutritional vitamins Okay, A, and C. It might be loved like in salads, sautéed, or added to smoothies as nicely.
Mustard Greens: Mustard greens present calcium, iron, and nutritional vitamins A, C, and Okay. They might be cooked as a aspect dish or added to soups and stews.
Fenugreek Leaves (Methi): Methi leaves supply calcium, iron, and fiber. They are generally utilized in Indian delicacies and might 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 offer you power

Chickpeas (Chana): Chickpeas are an excellent supply of calcium, protein, and fiber. They can be utilized in salads, soups, stews, or made into hummus.
Lentils (Dal): Lentils present calcium, protein, and iron. They are very versatile and historically can be utilized in quite a lot of dishes, equivalent to 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 wealthy in calcium, protein, and fiber. They might be sprouted and added to salads or cooked as a curry or soup.

Nuts and Seeds to by no means be compromised

Almonds: Almonds usually are not solely supply of calcium but additionally present wholesome fat, protein, and vitamin E. They might be loved as a snack as it’s simple to munch on or added to numerous dishes in lots of codecs.
Chia Seeds: “Chia seeds are full of calcium, fiber, and omega-3 fatty acids. They might be added to smoothies, yoghurt, and oatmeal, or used as an egg substitute in baking, advises Dr. Patil.
Flaxseeds (Alsi): Flaxseeds supply calcium, omega-3 fatty acids, and fiber. They might be floor and added to smoothies, baked items, or sprinkled on cereals and salads.
Poppy Seeds (Khus-Khus): Poppy seeds comprise calcium, iron, and wholesome fat. They are generally used as a garnish in baked items, and salads, or floor right into a paste for curries.
Therefore, hold your bone well being a precedence and your weight-reduction plan as nicely. Exercise and calcium-rich vitamin is what we have to handle, to remain robust as metal in your previous age.