As age progresses, our body gets tender and weakens. Our bones get prone to fractures and breakage. Our body is made up of 206 bones.
Bones provide the necessary strength and support to maintain the body upright. Therefore, it is necessary to maintain the health of the bones like any other organs in the body.
Bones are essential to carry out vital functions in the body. They give the body a right framework and posture. Thus, there is a need to keep them strong and healthy.
Since bones are made up of collagen and calcium, a deficiency of calcium can lead to bone problems like osteoporosis.
Some of the risk factors associated with osteoporosis include an inactive lifestyle, smoking, consumption of alcohol, low calcium in diet and family history.
Maintaining a healthy diet rich in calcium and vitamin D results in healthy bones by preventing osteoporosis. Including foods rich in calcium and vitamin D helps to maintain the health of the bones.
Therefore, in this article, we at Boldsky will be listing out some of the foods that help to increase the bone strength. Read on to know more about it.
Milk: Milk is a rich source of calcium that is necessary for the strengthening of the bones. Milk provides about 30% of the daily dose of calcium. Milk that is fortified with vitamin D is useful in maintaining the bone strength. Vitamin D also helps in the absorption of calcium from the food.
Cheese: Cheese is rich in calcium content. Consuming it in moderation is beneficial for the health of the bones. Since vitamin D is less in cheese, an additional supply of vitamin D is necessary.
Yoghurt: Yoghurt is the best source of calcium other than milk. Yoghurt is also fortified with vitamin D. Greek yoghurt is the best source of calcium and vitamin D that provide strength to the bones.
Salmon: Salmon contains a good amount of calcium that is good both for the bones and the heart. About 3 ounces of salmon contains 181 grams of calcium that is good for both bone and heart health.
Sardines: Sardines is yet another food source that helps to strengthen the bones. They have high levels of calcium in them. They are one of the cheapest and the best source of calcium. They are also rich in omega-3 fatty acids.