Eat these foods to keep your bones strong
Eating a healthy balanced diet is essential for building strong bones. Apart from a good diet, physical activity and avoiding certain risk factors may help keep your bones healthy. While calcium helps strengthen your bones, vitamin D helps your body absorb calcium. Lack of these nutrients in your diet can lead to poor bone health, which can cause conditions such as rickets and osteoporosis. It's never too early or too late to start when it comes to eating healthy diet. It is your bones that support your body and help you to move, so it is necessary to keep them strong. Here are some foods that can help boost your bone health.
Calcium-fortified cereal: Fortified cereals such as raisin bran, corn flakes have a lot of calcium in one serving. Choose the one that is high in fiber and low in sugar.
Dark leafy greens and vegetables: They are rich in calcium. Spinach, kale, Swiss chard, bok choy, mustard greens and broccoli are just a few examples.
Beans : Add beans in your diet for they contain calcium, magnesium, fibre and other nutrients. However, beans are also high in substances called phytates that can interfere with your body’s ability to absorb the calcium. To reduce the phytate level, soak beans in water for several hours and use fresh water to cooking them.
Fish: Oily fish, such as salmon, sardines and mackerel are good sources of vitamin D.
Yogurt: Not only calcium, yogurt is high in protein and good bacteria that can help promote a healthy gut. But choose non-fat yogurt.
Calcium-fortified cereal: Fortified cereals such as raisin bran, corn flakes have a lot of calcium in one serving. Choose the one that is high in fiber and low in sugar.
Dark leafy greens and vegetables: They are rich in calcium. Spinach, kale, Swiss chard, bok choy, mustard greens and broccoli are just a few examples.
Beans : Add beans in your diet for they contain calcium, magnesium, fibre and other nutrients. However, beans are also high in substances called phytates that can interfere with your body’s ability to absorb the calcium. To reduce the phytate level, soak beans in water for several hours and use fresh water to cooking them.
Fish: Oily fish, such as salmon, sardines and mackerel are good sources of vitamin D.
Yogurt: Not only calcium, yogurt is high in protein and good bacteria that can help promote a healthy gut. But choose non-fat yogurt.