Bone Strength Food. 6 important foods to strengthen bones in 30 days

The first thing is milk, which is a rich source of calcium and vitamin D. Calcium is the main construction section of bones, while vitamin D helps in the absorption of calcium. Therefore, one or two glasses of milk helps you in making strong bones every day. Along with this, yogurt or yogurt should also be part of your diet as they provide calcium as well as protein and probiotics, which help reduce the joints and keep bones running firmly.

The second essential food group is dark green (green leafy vegetables) like spinach, kel, broccoli, Collard Green etc. They are rich in calcium, vitamin, magnesium and potassium, which are helpful in increasing bone density. Eat them in salads, soup, porridge or whole rotis 3-4 times every week. The third important is fatty fish like sardines and salmon. These fish not only contains calcium and vitamin D, but also omega-3 fatty acids, which reduce bones and joints inflammation and increase the romance.

The fourth food option is tofu and soy products, especially calcium-Fortified tofu. They also give calcium with fat -free protein and are a great option for vegetarians. Mix them in vegetables or grill and eat. In addition, beans and nuts such as almonds, walnuts, chia and sesame seeds contain magnesium, calcium and protein. It also helps in increasing the quality of bones and also enhances the stench. The fifth essential element is the use of arcide n heavy, such as dried plums, dates, figs. These vitamins are abundant with K, magnesium and antioxidants, which increase bones and reduce the risk of rupture.

Finally, egg yolk is placed in Nex position because it contains natural vitamin D in it. Regular intake of it improves calcium absorption. By mixing all these foods mixed in your daily diet, the strength of your bones will be seen within 30 days. Also try. Avoid more salty or soda food, as it contains more sodium and phosphorus, which destroys calcium. Take sunlight slowly (20 minutes daily) so that the body can make vitamin D and use calcium correctly with fatty fish. Regular weight lifting exercises so that bones are stronger.