In order to keep bones strong, calcium intake should be adequate to reduce the risk of bone fractures. Along with this, exercise should be done regularly. Eat a balanced diet. This reduces the risk of damage to your bone health. Otherwise the risk of rickets and osteoporosis increases. Experts say that you should make sure that your bones are strong from a young age. Eat foods rich in calcium to keep your bones healthy. Now let’s find out what kind of foods people who have bone week become strong.
Dairy foods
Dairy foods like fortified soy milk, milk, yogurt, cheese, lactose free milk are rich in calcium. Moreover, these are also high in fat content.
Greens
Broccoli, cabbage, okra help keep bones healthy. Vitamins, minerals and fiber present in vegetables reduce many diseases and keep bones healthy.
Soya beans
Nutrients in soya beans significantly reduce the risk of osteoporosis in women. Soy beans are a good source of the bone-healthy nutrient.
Tofu
Tofu is also a good source of protein. It is rich in calcium. Soy milk with both calcium and vitamin D reduces the risk of bone health. All these nutrients are important for bone health.
Plant based drinks
Plant-based beverages include soy milk, coconut milk, almond cashew milk, flax milk, rice milk, and oat milk. They keep the bones healthy.
Nuts
Walnuts, hazelnuts, pumpkin seeds, almonds, sesame seeds and other magnesium-rich nuts also help strengthen bones. These are also rich in calcium. They also provide other nutrients essential for bone health.
Fish
Fish like sardines, salmon, and pilchards contain about one-third of our daily calcium needs. They are a great source of calcium which is essential for bones. Sardines contain more vitamin D than calcium.
