Weak Bones? Have These Super Foods To Strengthen The Bones

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The moment the bone mass or the density goes down your bones start getting weak. This is a condition that generally affects the elderly but surprisingly it is now common even among young adults.

For those having weak bones, consuming an adequate amount of calcium-rich foods and foods that are rich in vitamin D is very essential. Degeneration of bones is one of the worst experiences one could ever have. It affects your movement as well as your day-to-day activities.

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Whether you need to stand or you need to sit, for any movement you require a support system, and this is provided by the bones. Hence, having healthy bones is necessary for any movement.

It is a natural phenomena that our bones degenerate as one starts ageing. But when the bones get weak and painful when one is still young then it is a serious cause of concern. If left untreated it can leave one bedridden and handicapped as well.

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Here is a list of a few super foods to eat that are an excellent source of vitamin D and calcium and help in strengthening the bones. Take a look.

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1. Milk:

Milk is one of the best and easily available calcium-rich foods that helps in strengthening the bones. Consuming one cup of low fat milk every day helps to build up about 300 mg of calcium.

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2. Yogurt:

Yogurt, especially the ones that are fortified with vitamin D are a good source of calcium. Having a cup of yogurt every day helps in building up the calcium and strengthening the bones.

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3. Sesame Seeds:

Yet another important source of calcium is sesame seeds. One can just sprinkle sesame seeds on salads or add them to daily foods. It helps strengthen the bones.

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4. Almonds:

Almonds are not just a source of good fat but they are also a rich source of calcium. Having a handful of almonds every day is good enough to build up the calcium level.

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5. Lemon:

Lemons are not just rich in vitamin C, but also one of the important sources of calcium too. Adding lemon to your everyday diet helps in preventing bone degeneration.

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6. Soybeans:

Soybeans are rich in calcium. These can be consumed in the form of milk or tofu as well. These help in strengthening the bones.

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7. Eggs:

Along with the calcium, vitamin D is also equally important for building up the bone strength. Egg is one of the important and quickest sources of vitamin D. Including one whole egg in your everyday diet helps.

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8. Spinach:

For the vegetarians, spinach is one of the best sources of calcium. Added to it, spinach is also rich in iron, fibre and vitamin A. Consuming a small bowl of spinach whether cooked or added raw to salads every day helps to strengthen the bones.

Read more about: bones, calcium, vitamin, milk, yogurt
Story first published: Friday, December 23, 2016, 12:33 [IST]
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