Want to keep bones and muscles strong as you age? Include these superfoods in your diet

With increasing age, people's bones and muscles often start weakening. If you do not pay attention to your bone and muscle health from the beginning, then later you may have to face problems like joint pain. Along with doing regular exercise to strengthen bones, you should also follow a healthy and balanced diet plan. Let us know about some such food items rich in nutrients, which can boost your bone health.

Include dry fruits in the diet

Health experts often recommend eating dry fruits. Dry fruits like walnuts, almonds, cashews and pistachios are considered superfoods. If you consume dry fruits and seeds in the right quantity every day, then the strength of your bones can be maintained for a long time.

Dairy products will prove beneficial

Dairy products like calcium and mineral-rich milk, cheese and curd can also prove to be very beneficial for your bone and muscle health. Apart from this, if you are a non-vegetarian, fatty fishlike salmon, tuna and sardines can also strengthen your bones. Vitamin D-rich fatty fish can prove to help reduce the risk of osteoporosis.

Make green vegetables a part of your diet plan

To boost bone and muscle health, you should eat green leafy vegetables regularly. Vegetables like broccoli, kale, spinach, and fenugreek contain a good amount of elements like calcium, vitamin K and magnesium. It is also advisable to consume these vegetables to reduce the risk of fractures.