If you don't strengthen your bones with the right diet and lifestyle, you may regret after you cross a particular age.
Weak bones may make your daily life hell. When bones lose density, they become more vulnerable to injuries.
To boost bone health, you may need certain nutrients in your diet. They are vitamin D, Calcium, magnesium, phosphorous and so on.
The reason why milk can be seen as a bone friendly food is because it has calcium, vitamin D and even protein too. A cup of it can easily give you around 250-300 mg of Calcium.
Even vitamin D is necessary for bone health apart from calcium. Yoghurt is a good source of this vitamin apart from sunlight.
Even salmon works like a bone booster. It contains omega 3 fatty acids which has its own role in helping the body absorb calcium. Also, it contains Calcium, vitamin D and is a good source of protein.
They contain potassium, phosphorous, magnesium, calcium, fibre and protein too. Include them in your salads to boost your bone health.
Eating a tablespoon of sesame seeds daily is good for your bone health. These seeds contain Vitamin D, K, phosphorous, magnesium and even calcium.
Even egg yolks contain Vitamin D. Enjoy an egg everyday for good bone health.
Even spinach contains calcium. It also has other nutrients like Vitamins A, C, magnesium, potassium, iron and fibre.
Don't forget to avoid smoking, drinking and refined sugar. Also, start working out, get some sunlight and eat healthy food to protect your bones.