Eat Right, Move Better
Maintaining healthy bones and joints starts with what you eat. A balanced diet can reduce inflammation, strengthen bones, and keep joints flexible as you age.
1. Prioritize Calcium-Rich Foods
- Milk, yogurt, cheese, tofu, and leafy greens
- Adults need around 1000–1200 mg of calcium daily
- Helps build and maintain bone mass
2. Get Enough Vitamin D
- Aids calcium absorption
- Sources: sunlight, fortified milk, fatty fish like salmon
- Deficiency can lead to weak bones and joint pain
3. Include Omega-3 Fatty Acids
- Found in flaxseeds, walnuts, and fatty fish
- Reduce joint inflammation and stiffness
- Beneficial for arthritis management
4. Add Magnesium and Zinc
- Magnesium: nuts, seeds, whole grains – supports bone density
- Zinc: beans, lentils, seafood – essential for bone healing
5. Eat a Rainbow of Fruits and Vegetables
- Rich in antioxidants like Vitamin C, A, and E
- Protects joints from wear and tear
- Reduces oxidative stress linked to joint degeneration
Disclaimer: This blog is for general awareness only. For personalized diet plans, consult a registered dietitian or your healthcare provider.
