How to make your bones strong? Try these dishes made of a simple ingredient

If you are a gym rat, you might have seen quotes like, ‘Your bones support you more than your friends, so keep them strong’ or ‘A solid skeleton makes for a solid life,’ plastered across its walls. They are those funny lines that are actually true. If your bones are weak, it can seriously affect the quality of your life.  However, small, healthy additions to your diet can go a long way in helping you have sturdy bones. 

Celery stalks, for instance, is one such vegetable. Celery is rich in calcium, manganese, magnesium, and phosphorous and is great for building and strengthening bones. Besides, a cup of celery contains up to 29.6 grams of vitamin K. Vitamin K is essential for the production of osteocalcin, a protein required for the strength of bones. Celery could prevent loss of bone density, too, during menopause. The celery seeds' high calcium and Manganese content increases bone density, providing stronger bones. 

Reduces high blood pressure
Celerity is also loaded with vitamins C, folate, potassium, calcium, phytonutrients and flavonoids. The phytochemicals in celery relax the muscles in the arteries, improving blood circulation and reducing high blood pressure. Besides, celery contains a compound called luteolin that can prevent the swelling of brain cells. Meanwhile, the phthalide improves blood circulation to the heart and other major organs.  

The magnesium in celery regulates the blood sugar level in diabetes patients. Besides, it protects and prevents memory loss by protecting the nerves. The natural fibres ease the digestive process, too. Celery is also rich in antioxidants that can reduce the risk of cancer. Celery is made up of 95 per cent of water. So, celery can make your salads and juices extra delicious and nutritious. 

Other ways to have celery for strong bones
Celery can also be enjoyed in many other ways for bone health. You can make a creamy celery soup by blending it with bone broth, onions, and garlic, offering a soothing and calcium-rich dish. You can also make a stir-fry by sautéing celery with tofu, sesame seeds, and a little soy sauce, creating a crunchy and satisfying side full of nutrients. For a quick snack, stuff celery sticks with almond butter or hummus, both of which are packed with protein and healthy fats that support bone density. You can also roast celery with olive oil, garlic, and a sprinkle of parmesan cheese for a tasty dish that helps nourish your bones.