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Bones are the framework of our body on which our entire body rests. Therefore their strength is the strength of the entire body. To strengthen bones, it is important to take a balanced diet that is rich in calcium and also contains many nutrients like protein, vitamins, and minerals because all these nutrients make the bones and your body strong.
As we age, our bones become weak. In such a situation, here we are telling you about some such foods that contain calcium, vitamin D, magnesium, and protein which are essential for bones. These help prevent bone loss and reduce the risk of osteoporosis.
green leafy vegetables
Green vegetables like broccoli, kale, spinach, collard greens, and fenugreek are rich in calcium, vitamin K, and magnesium. Vitamin K plays an important role in bone health, helping to reduce the risk of fractures. Apart from this, magnesium helps in strengthening bones. Apart from this, green vegetables also supply essential vitamins to the body, which give strength to your bones.
Dry Fruits
Almost all dry fruits including walnuts, almonds, cashews, and pistachios are rich in calcium, magnesium, and protein. Consuming dry fruits and seeds daily can improve bone density and reduce the risk of fractures.
Seed
Like dry fruits, seeds like chia seeds, flaxseed, watermelon, melon, and sunflower seeds are also rich in minerals like calcium and magnesium which play an important role in bone strength. Consuming them daily is beneficial for your overall health. If you eat seeds for breakfast in the morning, your bones and body will be greatly benefited.
fish
Fatty fish like salmon, tuna, and sardines are a good source of vitamin D which helps the body absorb calcium and is also helpful in building strong bones. Consuming fatty fish regularly can reduce the risk of osteoporosis and fractures.
dairy products
Milk, cheese, and curd are considered the best sources of calcium. The minerals present in it are essential for building strong bones and keeping them healthy. Consuming dairy products regularly can reduce the risk of fractures and osteoporosis.
