What to eat to strengthen bones

Most of us are unaware of the special care that is required to keep bones healthy. Bones work to maintain balance in our body. So it is very important to take care of it. However due to lack of awareness at some point, the bones start to weaken. At present, many people are deficient in calcium and vitamin D after the age of thirty. Because of this, the bones start to weaken.

Arthritis, osteoporosis, joint pain, and bone fragility problems increase with age. If you do not want to suffer from such problems, add calcium-rich foods to your daily food list. Let's know what foods to eat to keep bones healthy-

1. Milk and dairy products

Nowadays many people are not focused on choosing proper and nutritious food. Their aversion to milk or milk products also works. But it is important to eat such food every day. Milk or milk products should be consumed daily for adequate calcium in the body. This practice will make it easier to prevent bone-related problems in old age. Dairy foods contain more calcium than other foods.

2. Chia seeds

Calcium in our body strengthens bones. Daily intake of milk and fish is more beneficial to replenish calcium. But if it is not possible to eat them, then you can eat chia seeds. Chia seeds contain nutrients like calcium, omega-3 fatty acids and protein. About 500 mg of calcium is found in every 100 grams of chia seeds.

3. green vegetables

Do you like to eat green vegetables? Include such vegetables in your daily food list. Because it delivers nutrients to the body in many ways. This vegetable contains vitamins A, C, E, K, iron, fibre and calcium. Therefore, eating different types of green vegetables including spinach will not cause iron deficiency in the body. It contains calcium, and iron as well as vitamins A and C.

4. nuts

You can make a habit of eating a handful of almonds every day. It will work to keep your bones healthy. Some nuts are high in calcium. You can eat them. Eating almonds provides calcium, antioxidants, vitamin K, many types of minerals, fibre, and omega-3 fatty acids to the body.