Diet for strong bones
Vitamin B3 and calcium are very important for bones.
What should you eat to keep your bones strong?
Calcium
– Helps build/strengthen bones
– It also works to smooth muscle function
Source of calcium are as below
– Milk
– Almonds
– Cheese
– Seeds
– Dairy products
– Curd
– Green leafy vegetable, Bitter Gourd, Okra, etc.
– Sardines fish (Pedvey) and Salmon Fish (Rawas)
– Soybeans
– Beans
– Lentils
The Total: Humans need about 700 to 1000 milligrams of calcium per day
Vitamin D3 Sources Oily fish, Eggs, Young sun exposure, Fortified milk, Fortified cereals, Fortified yogurt