HEALTH / FOOD SPECIAL .....................FOODS FOR HEALTHY BONES

 FOODS FOR HEALTHY BONES





Nutrients like calcium and vitamin D are essential if you want to build strong bones. While calcium helps strengthen bones and teeth structure, vitamin D improves calcium absorption and bone growth. One of the main reasons of osteoporosis is a calcium and vitamin D deficiency.

Hence, it is important to have a diet that is rich in these two nutrients.

Here are some foods you should consume regularly...

Milk

With high quan tities of calcium and vitamin D, make it a habit to drink a glass of milk everyday . Making a face at the sound of having milk? Substitute it with yogurt or cheese.

Bananas

Packed with calcium as well as potassium, bananas are an excellent way to improve your immune system, metabolise proteins and prevent calcium loss from your body.

Green vegetables

Vegetables like spinach, spring onions, fenugreek, cabbage and broccoli are excellent sources of calcium. The vitamin K present in spinach boosts bone mineral density .

Nuts

 Almonds and groundnut contain a generous amount of potassium that is known to prevent loss of calcium through urine. Walnuts are rich in omega-3 fatty acids, which are important in slowing down the rate of bone loss and speeding up bone formation.

Prunes

 Prunes contain a fibre called inulin that helps the body to absorb calcium faster and also strengthens bones.

Sardines and salmon

Sardines are known to have high levels of both vitamin D and calci um. Salmon contains heart-healthy omega-3 fatty acids and vitamin D.

Eggs

Don't go overboard with egg consumption. An egg a day is considered healthy , according to experts.
And don't throw away the yolk that is where the vitamin D is. 

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