Fruits and Vegetables for Bone Health

Figs (Anjeer): Fresh or dried, figs have good nutrition value for health. Being a good source of calcium, figs help to keep our bones strong and may help to prevent osteoporosis. Besides calcium, figs also have magnesium, potassium, phosphorus and fibre.

Apart from bone health figs have antioxidant, anti-cancer, anti-inflammatory, hypoglycemic and hepatoprotective effects.

Apricot (Khubani): It is a common fruit available in many countries around the globe. It is healthy fruit with many benefits for various organs of the body. It is a good source of vitamins A & C, potassium, calcium and is rich in fibre as well. Apricot is good for skin, heart and blood and contains many antioxidants. As apricot contains calcium, it is good for bone health. Potassium present in apricot helps absorption of calcium from intestine.

It’s said that 100 grams of fresh apricots gives you 12% of vitamin C, 12% of vitamin A, and 6% of potassium required by the body and all this under less than 50 calories.

Strawberries: Strawberries are also good for bone health. An average size strawberry contains about 20 mg of calcium. These also contain vitamin C, manganese, potassium and folate and are a rich source of antioxidants. Apart from bone health, strawberries are helpful in cancer prevention and diabetic control.

Papaya (Papeeta): Papaya is yet another source of calcium. Each 100 gm of papaya contains about 20 mg of calcium. It also contains potassium which helps in calcium absorption. Papaya also is also very good for digestive problems and for constipation as it contains an enzyme papain. Studies have shown benefits of papaya in diabetes, skin and hair health, cancer and inflammation.

Vegetables: Many green leafy and other vegetables are good source of calcium and are good for bone health. Cabbage (Gobhi), okra (Bhindi), broccoli and soya beans are few to be mentioned.

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