Food For Strong Bones Health: You need adequate calcium to keep your bones healthy and vitamin D is needed to help your body absorb calcium. Poor bone health can lead to diseases like rickets and osteoporosis and even light walking can increase the risk of bone fractures. According to experts, everyone should maintain bone health with a balanced diet. Exercise along with a good diet also maintains bone density and strength.
Generally, due to aging, our body starts removing calcium from the bones, so it is very important to eat foods made of calcium. Now know about which foods should be eaten for this.
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We consider cow's milk to be the best source of calcium, but apart from this, milk made from almonds, rice or soy also contains good amount of calcium. 225 grams of milk contains 350 to 400 mg of calcium.
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When it comes to bone health, many nuts and seeds provide a good dose of calcium, magnesium and even healthy fats. Almonds, sesame, mustard seeds, pistachios, chia seeds.
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Adults need 10 micrograms (400 international units or IU) of vitamin D per day. We do not get enough vitamin D from our diet because it is obtained from sunlight and in today's time it is not possible due to closed offices, closed houses. Apart from this, you can eat oily fish like salmon, sardines, mackerel. Eggs and fortified are also a good source of vitamin D.
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Leafy vegetables are a good source of calcium, magnesium and vitamin K. So you should consume spinach, cabbage, broccoli, kale, collard greens. Apart from this, fruits can help by promoting collagen production, which can help keep bones strong. Especially those fruits which are rich in vitamin C such as: oranges, lemons, grapefruit, red bell peppers and strawberries.
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2 figs contain about 65 milligrams (mg) of calcium. Like plums, figs can be eaten chopped over oatmeal or mixed in smoothies. They also taste good with cheese and even as a pizza topping.
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I have a keen interest in sports. I like cricket, football, hockey, badminton, and kabaddi the most. I am a fan of CSK in IPL. My favorite players are Virat Kohli and MS dhoni. My passion for the game stems from his childhood dream of becoming a cricketer. However, that path did not come forth, so I chose an alternate career in cricket, incorporating my love for journalism. I have been writing about cricket and other sports for the last 5 years. I started my journey in sports journalism with Possible11 in 2021 and have been working for them since then.
