Bone Health: Nowadays, people complain of pain and weakness in bones every day at an early age. Bones are the structure of our body, if you do not pay attention to them in time, then your bones can gradually become very weak and you may have to face many serious problems in the future. Here we are giving you information about three such food groups which can help in strengthening bones.
How to make bones strong
To strengthen bones, you should eat things rich in calcium and vitamin D like dairy products (milk, curd, cheese), green leafy vegetables (spinach, kale, fenugreek) and fatty fish (salmon) which is necessary for bone strength and calcium absorption. Along with this, you should include dry fruits (like almonds, cashew nuts, makhana), sesame seeds (white-black sesame seeds) and ragi in your daily diet. All these things are rich in calcium, magnesium and other nutrients.
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Eat these foods for strong bones
For bone health, here are 3 main food groups which you should include in your diet.
1-Dairy products and their alternatives
Milk, curd, cheese, and calcium-fortified soy or almond milk are excellent sources of calcium which is essential for bones. Calcium does not just work to strengthen bones. Rather, it also helps our muscles, heart and nerves to function properly.
2-Eat green leafy vegetables
Green leafy vegetables contain calcium, magnesium and vitamin K which are essential for bone density and strength. For this you can eat things like spinach, fenugreek, mustard greens and broccoli.
3- Dry fruits, seeds and whole grains
Dry fruits provide magnesium, phosphorus and healthy fats which support bones. Daily consumption of almonds, sesame seeds, sunflower seeds and ragi which is rich in calcium is very good for the bones.
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