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Top 5 Summer Fruits That Keep Your Bones Strong and Healthy

Include 5 summer fruits to combat osteoporosis and ensure bone health.

Shipra Singh
Summer Fruits
Summer Fruits

Joint pains, stiff joints, bone aches were things of the old age. Unfortunately, these are now common and a number of young people are suffering from pain and stiffness in joints and bones. One of the reasons is the lack of Vitamin D. People fail to get sufficient sunshine. More than 50% of the population is cooped up in AC-bound offices where you can hardly know the difference between day and night. From early morning to late evening, people are confined in offices, missing one of nature’s best energizing element – sunshine.  

Well, not much can be done about the mode of working of the new generations, but a lot can be done about the lifestyle.  

First, let’s understand what causes aching and weak bones.  

What is osteoporosis? 

Osteoporosis is a medical condition that weakens your bones and makes them brittle. This leads to decrease in bone density. Our body continuously replaces old tissues of bones with new tissues. In osteoporosis, new tissue formation is delayed.  

Usually, this happens in older people and women who are in menopause. But, nowadays, this is happening to young people.  

People suffering from osteoporosis find it difficult to heal quickly in case of bumps and bruises. They are also more prone to fracturing their bones in case of fall.  

Is there any way you can save your bones? 

Yes. Summer is the season wherein you have a golden chance to revive the strength of your bones by including certain fruits in your diet.  

Here are the 5 summer fruits that promise you strong bones.  

1. Apple:

Apples are summer fruits, but nowadays, you can see them throughout the year. Apples replenish your body with calcium and Vitamin C. Both are needed to build collagen and stimulate new tissue formation of bones.  

Interestingly, apples, which are usually grown in temperate climates of Himachal Pradesh, are now finding new places to grow. Apple's cultivation experiment in Murshidabad produces a new ray of hope. 

2. Strawberries:

This summer, do not miss munching on juicy strawberries. They are brimming with antioxidants that nullify the effect of free radical damage and, thus, check degeneration of bones. Besides, they give you calcium, potassium, manganese, and Vitamins C and K. All these nutrients facilitate formation of new bones in the body.  

You won’t find it difficult to find strawberries this season, as strawberry cultivation in India is on an all-time high.  

Fresh juicy strawberries
Fresh juicy strawberries

3. Papaya:

Not many of us like papaya, especially children. But papayas are highly nutritious. They are full of Vitamins A and C and fiber. The enzyme called papain present in papaya breaks down carbs, fat, and protein. That’s why it is easy on the stomach and helps better digestion of food. Just a slice of papaya daily or alternate days can enrich your body and bones with necessary nutrients.  

Fresh slices of pineapple
Fresh slices of pineapple

4. Pineapple:

Pineapple is full of potassium. Medical research proves that dietary potassium can help to neutralize load of acid and, thus, decrease loss of calcium from bones. Moreover, pineapple is rich in calcium and Vitamin A. Cool slices of pineapple on a hot summer day refreshes you like no other.  

Healthy salad of leafy greens, tomatoes, and cheese
Healthy salad of leafy greens, tomatoes, and cheese

5. Tomato:

Tomato is not a fruit, yet we must mention it here because lycopene, calcium, and Vitamin K present in tomatoes help to strengthen and repair your bones. They also enhance bone mass. One of the best things about tomatoes is that you can use them in a variety of ways viz; sauces, soups, chutneys, juices, stews, curries, and as raw in salads. How about a sliced tomato and cucumber sandwich featuring a thin layer of cheese in between? Yummy! And your bones will be happy too!  

This summer, make your platter colorful and rich in nutrition with these fruits. The fruits are delectable and, at the same time, combat osteoporosis symptoms. It is never too late to save your bones. Also know the best time to eat fruits, especially for diabetics.  

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