Tips to Improve Bone Health in Women above 30

July 5, 2023by Yuvraj Patil

Ageing brings in too many experiences to cherish throughout life and health concerns. The primary health concern almost all the women deal with in their 30s are bone related issues. Having such a rollercoaster ride might take the health downsides, if not taken care of before things go awry. To safeguard , during the peak of its vulnerable situation, it is important to safeguard the body in women above 30. In our society, women usually tend to skip thebone healthir own health and well-being to keep the entire family and profession in check. If you’ve been one of them, here’s a clue to get this started.

Calcium is the most crucial element that tends to play numerous body functioning. Bone is nothing but a mineral build-up, made from calcium. Since our body can’t produce its own calcium, it becomes necessary to get calcium from the daily diet. Hence, to strengthen bones, it is important to focus on calcium – a mineral that is only possible from food and calcium supplements.

Ways to take care of bone health in women over 30s:

  1. Consume Leafy Greens

Option 1: Spinach

Leafy greens such as spinach are the powerhouse of calcium along with several other vital nutrients like vitamins A, C, and iron. Spinach is a great option for parathas, salads, gravy, and other food items.

Option 2: Kale

The next leafy green you can ponder on is Kale. It is an excellent source of calcium, Vitamins A, C, and K. Kale can be enjoyed in salads or smoothie form.

Option 3: Mustard greens

Mustard greens are a great source of calcium, vitamins A, C, and K, and iron. One can relish this dish in sauté form, or by adding it in soup or stews.

Option 4: Fenugreek leaves

Also known as Methi leaves, it has a lot to offer such as iron, calcium, and fiber. Highly used in maximum Indian cuisine, fenugreek leaves are ideal to prepare veggies, parathas, and soup at home.

Option 5: Amaranth Leaves

Doctors highly recommend consuming Amaranth leaves as it is a powerhouse of calcium, Vitamins A and C, and iron. It can be cooked just like spinach.

  1. Legumes and Pulses 

Option 1: Chickpeas

Chickpeas, also known as chana are excellent sources of protein, calcium, and fibre. It can be used to prepare salads, hummus, or gravy.

Option 2: Lentils

Often classified as dal, Lentils are a great source of iron, calcium, and protein to fuel your body. It can be used in a versatile manner to cook a huge variety of dishes, like salads, soups, and Indian dals.

Option 3: Black-eyed peas

Black-eyed peas are an amazing source of calcium, protein, and fibre. The bonus is, one can use this pea in various dishes such as dal, gravy, salads, etc.

Option 4: Green Gram

Commonly found in the Indian kitchen, green grams, referred to as moong are high in calcium, protein, and fibre to nourish your body with everything you’d need. They are meant to be sprouted before adding to salads or preparing gravy.

  1. Nuts and Seeds 

Even munching on nuts and seeds is a great option in intervals to fuel the body with essential calcium and other minerals. Some calcium-rich nuts and seeds are almonds, chia seeds, flax seeds, poppy seeds, etc. Don’t let the age take over your body! Prioritize your bone health before the condition worsens. Incorporate the above calcium-rich foods in your diet in combination with exercising to strengthen your bones in your 30s. Those who can’t get enough calcium from food can take support calcium supplements for women to keep the body’s health moving in the right direction.

Yuvraj Patil

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