Key nutrients for strengthening bones
Calcium: This is the basic component of bones.
Sources: Milk, yogurt, cheese, eggs, green leafy vegetables (spinach), small fish, almonds, and sesame seeds are rich in calcium.
Vitamin D: Vitamin D is essential for the absorption of calcium into the body. If it is deficient, bones will not get strong even if you eat calcium.
Sources: Sunlight is the best source. It is also found in egg yolks and mushrooms.
Protein: Protein is important for bone structure. Include legumes, fish, and eggs in your diet.
Magnesium & Vitamin K: These are abundant in almonds, pumpkin seeds, and dark green vegetables, which increase bone density.
Important things that strengthen bones
Exercise (Weight-bearing Exercises): Exercise is essential to strengthen bones. Walking, running, jogging, dancing, skipping, and yoga can help strengthen bones.
Control your weight: Being overweight puts strain on your bones, while being underweight can also affect bone strength.
Avoid smoking and drinking: Smoking and excessive drinking reduce bone density and increase the risk of fractures.
Reduce salt: When the amount of salt in your diet increases, calcium is likely to be excreted from your body through urine. So control your salt intake.
