Keep your bones and joints healthy this winter

Green Garlic

I just can't get over the wonderful flavours that this seasonal herb adds to my meals. Besides being a great condiment it also reduces inflammation and keeps those joints pain free.

Ginger

Ginger cures all. I truly believe this. Among its numerous benefits it also is a powerful anti-oxidant and is anti- inflammatory in nature. Ginger usually is part of our traditional dishes but you can always add in pickled ginger, grated ginger or just sip on some ginger tea to wind down.

Sesame

I have made it a point to sprinkle toasted sesame seeds over my salads like I would if it were rock salt. This calcium rich little pellet is also a good after-mint, taken after meals. A good source of omega-3 and fats, it will safe-guard your bones and lubricate the joints as well.

Fenugreek seeds (methi seeds)

An age old tip that we've been using for generations to bring down sugar and cholesterol levels but this earthy spices that compliments most of our dishes also reduces inflammation. Cook it in a good quality fat like cow's ghee to absorb the calcium well.

Calcium

Get your national plant based calcium by adding rajgirah or nachni flour to your meal in form of rotis. Adding whole- pulses like beans and lentils will increase your calcium intake as well. But do not forget to soak then for 15 to 18 hours. Dry figs are a good way to curb your sweet tooth but also add calcium to your diet.

Beware of oxalate

Oxi what?! Oxalate is a natural compound found in many plants and other foods. It interferes with calcium absorption. This means that you need to eat the right combinations to prevent from dietary calcium from being wasted. Spinach, nuts, berries, sweet potato, black tea, chocolate – are a few foods that are high in oxalates.

Sugar

A major cause of those aching limbs is my foremost enemy, sugar. And that also includes natural sugars like honey, date, jaggery etc. If you want to get rid of the pain, kick inflammatory sugars from your diet.

With the pandemic easing out, it's time to go out and enjoy a good walk, socially- distanced of –course but without worrying about aching bones or swollen joints.