STRONG BONES

                                                          STRONG BONES

How we can strong our bones from healthy food?

There are many foods that can help strengthen your bones. Here are some examples:

1. Dairy products: Milk, cheese, and yogurt are good sources of calcium, which is essential for bone health.
2. Leafy greens: Kale, spinach, and collard greens are rich in calcium and vitamin K, which helps with bone formation and repair.
3. Fatty fish: Salmon, tuna, and sardines are high in vitamin D, which helps the body absorb calcium.
4. Nuts and seeds: Almonds, sesame seeds, and chia seeds are good sources of calcium and other minerals like magnesium and phosphorus.
5. Beans and legumes: Chickpeas, lentils, and black beans are high in calcium, magnesium, and other nutrients that promote bone health.
6. Whole grains: Brown rice, quinoa, and whole wheat are good sources of magnesium, which helps with bone health.

In addition to eating a healthy diet, it is also important to engage in weight-bearing exercise like walking, jogging, and weight lifting, as well as getting enough vitamin D from sunlight or supplements, to support strong bones.