Maintaining strong bones and muscles is essential for overall health and wellbeing. Along with regular exercise and a balanced diet, certain foods can help promote bone and muscle strength. In this article, we will discuss six ways to keep your bones and muscles strong using sesame, poppy seeds, and jaggery.
1. Incorporate sesame seeds into your diet:
Sesame seeds are a rich source of calcium, magnesium, and phosphorus, all of which are essential minerals for strong bones. Calcium is the primary mineral responsible for bone density, while magnesium and phosphorus play a crucial role in bone formation and maintenance. There are many ways to incorporate sesame seeds into your diet. You can add them to salads, stir-fries, and smoothies, or use sesame oil for cooking. Tahini, a paste made from sesame seeds, is also a great addition to dips and sauces.
2. Include poppy seeds in your meals:
Poppy seeds are another excellent source of minerals that are vital for bone health. They contain calcium, phosphorus, magnesium, and zinc, all of which play a crucial role in maintaining strong bones and muscles. Poppy seeds can be added to a variety of dishes, including baked goods, salad dressings, and dips. You can also grind them into a paste and use them as a base for curries and stews.
3. Use jaggery as a sweetener:
Jaggery is a traditional sweetener made from sugarcane juice or palm sap. It is an excellent alternative to refined sugar and is rich in minerals like calcium, iron, and potassium. Calcium is essential for strong bones, while iron is necessary for healthy muscles. Potassium helps regulate muscle contractions and can prevent cramps and spasms.
You can use jaggery as a sweetener in desserts, tea, and coffee. It can also be used as a base for traditional Indian sweets like ladoos and halwa.
4. Snack on sesame and jaggery bars:
Sesame and jaggery bars are a popular snack in India and are an excellent way to incorporate both ingredients into your diet. They are easy to make and can be stored for several days, making them a convenient on-the-go snack. To make sesame and jaggery bars, mix roasted sesame seeds with melted jaggery and shape the mixture into bars. You can also add other ingredients like chopped nuts and dried fruit for added flavor and nutrition.
5. Add sesame and poppy seeds to your morning cereal:
Adding sesame and poppy seeds to your morning cereal is a simple way to boost your intake of essential minerals. You can mix the seeds with oatmeal, yogurt, or granola for a nutritious and tasty breakfast.
6. Drink sesame and jaggery milk:
Sesame and jaggery milk is a traditional Indian drink that is rich in minerals and antioxidants. To make sesame and jaggery milk, roast sesame seeds until fragrant and blend them with jaggery and milk. Sesame seeds are an excellent source of calcium, magnesium, and phosphorus, while jaggery is rich in calcium and iron. Drinking sesame and jaggery milk regularly can help improve bone and muscle health and boost overall immunity.
incorporating sesame, poppy seeds, and jaggery into your diet is an excellent way to promote bone and muscle strength. These ingredients are rich in essential minerals like calcium, magnesium, and phosphorus, which are necessary for healthy bones and muscles. Adding them to your meals and snacks is easy and convenient and can help improve your overall health and wellbeing.
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