30+ women diet: After crossing the age of 30, many types of hormonal changes begin in the body of women. The biggest impact of these changes is on their bones. The bones gradually begin to weaken and bone density starts decreasing. This situation can later turn into serious problems like osteoporosis. In such a situation, it becomes very important to follow the right diet. Let’s know about this subject in detail-

Why bones start getting weaker?

Hormones called estrogen in women play an important role in keeping bones strong. After the age of 30 and especially around menopause, the level of this hormone starts falling, causing decrease in calcium absorption and weakening bones. Apart from this, if lifestyle and food are not balanced, then this problem can be even more serious.

But it is not a matter of concern, the strength of bones can be retained by adopting the right diet. Let’s know about such foods which are helpful in increasing the strength of bones.

Diet that strengthen bones

Milk and dairy products

Milk, curd, buttermilk and cheese are the best sources of calcium. Consuming one to two glasses of milk or products made from it daily can improve the strength of bones.

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Green leafy vegetables

Vegetables like spinach, fenugreek, mustard, and chaulai are rich in calcium, magnesium and vitamins, which improve bone health.

Walnuts and almonds

These fruits are rich in omega-3 fatty acids, magnesium and phosphorus, which make bones strong. Eating 5–6 almonds or 2–3 walnuts daily is beneficial.

Sesame and linseed seeds

These seeds are rich in calcium and other minerals. They can be eaten by mixing with salad or smoothie.

Soy and Soya Products

Soya contains phytostrogen, which fulfills the lack of estrogen in women’s body to some extent. Tofu, soy milk, soy chunks are good options for bones.

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Disclaimer: Some information given in the news is based on media reports. Before implementing any suggestion, you must consult the concerned expert.

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