According To Dietitians, These Are The Best Foods To Eat For Achy Bones

There may be something wrong with your body if your muscles, tendons, and joints are all overly sensitive or weak. A disease like the flu is usually to blame, and its symptoms eventually subside. However, arthritis or bone loss are also possibilities; these are transient causes of discomfort. Altering your diet may be helpful in the battle against certain conditions, even if medication and supplements are also being used.

Consistent consumption of certain foods over extended periods may lower inflammation and, by extension, the likelihood of experiencing joint pain due to inflammation. Still, no diet can be said to relieve pain completely.

Here’s a list of foods that may reduce inflammation and maintain bone density:

Milk

Don't discount the importance of drinking cow's milk if you want a healthy skeleton. One of the most excellent strategies to maintain healthy bones is drinking a glass of cow's milk daily. One glass of milk, which is 8 ounces, delivers around 300 milligrammes of calcium, making it one of the healthiest beverages you can consume. Daily calcium intake should be around 1,000 mg per the Dietary Reference Intake (DRI) for persons aged 19-50 years. That's why getting in your three daily portions of dairy, particularly milk, will help you get healthy bones.

Absorption of calcium depends on vitamin D. In reality, only around 10–15% of the calcium you consume in your diet is absorbed without sufficient vitamin D consumption.

Cheese

You may get calcium-rich cheese in the refrigerator case of any grocery store. Cheese is a healthy option since it provides a variety of nutrients, including calcium, protein, and fat. Vitamin B12 is essential for the formation of red blood cells and DNA, and vitamin A is required to increase the development and activity of white blood cells and to participate in rebuilding bone. It also plays an important role in how and where brain and nerve cells grow and mature.

About 300 milligrammes of calcium may be obtained from eating 1.5 ounces of cheese per day.

Yoghurt

Yoghurt, like other dairy products, is an excellent option for breakfast, a snack, or as a supplement to a meal because of the calcium it contains. One serving of plain yoghurt, or three-quarters of a cup, will provide you with the 300 milligrammes of calcium you need daily. If you cut yoghurt out of your diet, you could also cut back on your protein consumption, which might lead to bone loss. Find low-sugar yoghurts to add to your diet, as those with more sugar are linked to inflammation, weight gain, and an increased risk of heart disease.

Olive Oil

The monounsaturated fats in olive oil have been related to a reduced risk of inflammation. Atherosclerosis is the hardening of the arteries owing to plaque accumulation, and it has been proven that consuming extra virgin olive oil helps lower inflammatory indicators linked with atherosclerosis.