Bone is one of the most important body parts that provide us support for movements. Not only that, but it also protects other organs of our body from getting hurt. That’s why it is important that we keep our bones stronger. Human bones are made with Collagen and Calcium. Collagen is important for the soft framework of our bones and calcium is important for the hardness and strength of it. To get stronger bones it is very important that we intake foods that contain calcium, collagen and essential materials. If you don’t know which is the ideal food that can improve your bone strength, then we are here to guide you on that.
Having a bowl of yoghurt a day can help you to get calcium and vitamin D that can make your bones stronger. A bowl of yoghurt has ⅓ rd of the daily calcium source and ⅕ the portion of the daily vitamin D source.
We all know that milk is the direct source of calcium. We should take 3 glasses of milk each day. If you can’t directly drink it, you can add it to your daily food for making dough for your roti, making smoothies or milkshakes etc.
Cheese is a great source of Vitamin D and it is also rich in calcium. So, you should consume cheese every day even if it is just a slice.
Spinach is a great food for those who want to add something healthy to their daily diet plan. It is rich in calcium, protein, essential minerals and vitamins. So, you can understand that by adding palak to your diet, you can improve your bone health too and can make it stronger.
- Calcium Fortified Cereals
In the market, you can get loads of calcium-enriched cereals which you can add to your daily food list to fulfil the calcium requirement. This can eventually help you to improve your bone strength.
- Packaged Orange Juice
When you consume freshly extracted orange juice, it doesn’t have enough source of calcium for stronger bones. But if you switched to packaged Orange Juice, it always has additional sources of calcium.
- Collard Greens
Green Colards, Brocolli etc. has a great source of calcium. So for stronger bones, you should add these green foods to your salad, smoothies, etc.
- Turnip Greens
This is another great source of calcium that can boost your bone strength effectively.
- Soya Product
Soya products like soybean, soya milk, tofu and other soya items are another great food that can aid in bone strength.
- Dryfruits & Nuts
Dryfruits and nuts have natural oils in them and they are also a great source of Vitamin D and calcium. You can take a handful of nuts and dry fruits to strengthen your bones.
All the above-mentioned foods are capable of growing your bone health. There are so many other food options too which are riched in Vitamin D and Calcium which you might intake too. But apart from having healthy food, it is important that you follow a healthy lifestyle. You need to exercise daily, quit smoking and take medical advice too. Also, sun rays are a direct source of vitamin D and you should allow yourself some time in the daylight in order to absorb some vitamin source that can strengthen your health.