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Back pain, joints pain or pain in the bones is the most common complaint that we hear from every age group these days. Having strong bones is a boon as it provides structure to the body and protects the internal organs. They are also responsible for good posture, strength and balance. Every individual should have strong bones for a better life. Due to lack of strong bones most of the individuals one or the other time during life experience bone related injuries, it may be backaches, joint aches etc. Having said so, making a simple change in your diet can help you get strong and healthy bones -- Include fish, says Dr Gautam, Senior Consultant Orthopaedic Surgeon, Apollo Spectra Hospital. Here are three common types of fish that are a superfood for bones.
Sardines: Are the tiny fish bones which are rich source of calcium, omega 3 fatty acids and vitamin D, which does wonders in building your bone mass. Sardines are also rich in many other essential minerals and vitamins that keep diseases away. Studies indicate that consuming Sardines can cure anxiety and depression in individuals. They also control the blood sugar levels in the body.
Salmon: Packed with omega-3 fatty acids, salmon and other types of fatty fish have bone-boosting properties. They also contain vitamin D, which helps in calcium absorption. Research has shown that fish oil supplements reduce bone loss in women, which may help in preventing Osteoporosis. Consuming Salmon on regular bases can reduce the risk of heart related diseases, controls weight, and reduces the risk of strokes and thyroid issues.
Mackerel: In addition to rich in omega-3-fatty acids and monounsaturated fatty acids, mackerel has low levels of saturated fats. It also contains high amounts of vitamin D, which play a key role in the absorption of vitamin D. The fish also contains anti-inflammatory compounds that help in reducing the joint pain and muscle stiffness in people with rheumatoid arthritis. Hence, make sure you include mackerel in your diet for healthy and strong bones. Here's more on the health benefits of mackerel or bangada.
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