Yogurt is essential for bones as a rich source of nutrients like calcium, minerals and vitamins to increase bone density. Yogurt can prevent multiple disorders like osteoporosis.
01.
Milk
Milk, the dairy product, is a good source of protein, various minerals, vitamin B, vitamin D, organic compounds and antioxidants.
02.
Soy milk
Soy contains proteins and all essential amino acids. Drinking soy milk regularly can boost the level of calcium and iron in the body.
03.
Eggs
Eggs maintain the healthy working of the body and as it has a rich source of vitamin D and other nutrients, it highly contributes to building up healthy bones.
04.
Cheese
Cheese, which is also a dairy product, can be extremely beneficial to strengthen your bones by increasing bone density.
05.
Tofu
Tofu is a highly nutritious food with a rich content in proteins, calcium, iron, manganese, selenium and phosphorus to make the bones healthier.
06.
Whole grain
Whole grains are a great source of carbohydrates, fibre and vitamins.These are found in brown rice, oats, wheat, and buckwheat providing nutrition and energy to your bones and body.
07.
Walnuts and Avocado
Walnuts and Avocados have become a popular Indian food for strong bones because it is a low-carb plant food with all the essential vitamins like vitamin A, B1, B2, B3, B5, B6, C, E, K, folate and potassium along with few quantities of manganese, magnesium, iron, copper, zinc, phosphorus, and protein.
08.
Almond
Almonds have vitamin E, proteins, fibre, magnesium, potassium, zinc, calcium, omega-3 and omega-6 fatty acids. They produce antibodies and strengthen your bones by keeping the blood sugar level in control.
09.
Fishes
Tuna, Salmon and Sardines are the fish types with a rich source of healthy fats, Omega 3 fatty acids, and vitamin D. The tuna and salmon fish oils are very effective to treat osteoporosis and weak bones.
10.
Green leafy vegetable
Green leafy vegetables like cabbage, broccoli, spinach, fenugreek leaves contain vitamin A, vitamin C, vitamin K, magnesium, boron, potassium, iron and phytonutrients to strengthen your bones.
11.
Orange
Orange has a high content of vitamin D, vitamin C and calcium. Vitamin C is an essential nutrient for healthier and stronger bones as it promotes the production of collagen.