Make your bone strong and healthy

1. Reducing the intake of salt – although salt, consisting iodine, is essential for our bones and body but a significant intake of salt often displaces the calcium in our body. This weakens the strength of our bones.

2. Higher intake of milk and milk products – Milk contains vitamin D and having milk twice a day gives a sufficient amount of vitamin D to our bodies. Milk has other important constituents like potassium, phosphorus, and vitamin A.

3. Fruits and vegetables – The portion of fruits and vegetable define the strength of your bones. Fibre in fruits and vegetables help in maintaining the level of calcium in our bodies.

4. Almonds – almond makes our bones and teeth stronger. Along with calcium, almond has vitamin and omega 3 fatty acid as well.

5. Spinach – spinach in you diet acts as panacea. Not only it provides calcium to your bones, but the vitamin A is very helpful for your eyes as well.

6. Tomato – tomato is filled with the goodness of calcium. Apart from calcium, it has xanthium and lutein which keep our bones healthy.

7. Tofu – the cheese made from soy milk is called tofu. It is a great source of protein. It has zinc, Iron, potassium, and vitamins as well.

8. Peanuts and nuts – these are good sources of potassium and consuming them reduces the outflow of calcium from our body.

9. Fish – if you are a non-vegetarian, then fish is a nice option for you to strengthen your bones. It has considerable amount of calcium, vitamin D and omega 3.

10. Sunlight –sitting in the morning increases the amount of vitamin D in our body. All you have to do is to wake up early and allow sunlight to reach your body for 10 minutes. This will keep the dearth of vitamin away from you.