01/17Want strong bones? These foods are the best options

Want strong bones? These foods are the best options

Our bones start to get weaker with age but we all know that we need strong bones no matter the age. And one very important nutrient that is needed to keep our bones strong is calcium. If we don't have enough calcium in our diet, our body tends to suck the calcium out of our bones and teeth in order to function properly. This is why, including foods in our diet that are high in calcium is very essential. And as much as you'd think that these are going to be some tough options, they're actually not. This list has all kinds of easily available food options, you just need to start consuming them on a daily basis in order to maintain stronger and healthier bones.


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02/17Sesame seeds

Sesame seeds

You must know that sesame seeds are a powerhouse of nutrition for your bones. They don't only have calcium but also zinc and magnesium. You can add these seeds to your salad or smoothies. You can even sprinkle some on salads and in stir fry.


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03/17Pumpkin seeds

Pumpkin seeds

These particular seeds are rich in magnesium and also contain omega-3 fatty acids and calcium. They blend well into pesto and other such sauces. Pumpkin seeds can also be sprinkled on salads.


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04/17Flaxseed

Flaxseed

Studies have found that flaxseeds help in protecting bones from developing osteoporosis. You can keep ground flaxseeds in the freezer and add them to your smoothies or salads every now and then. You can even make use of flaxseed oil and use it as a salad dressing.


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05/17Milk

Milk

This doesn't come as a surprise but milk is highly rich in calcium. Intake of dairy products will always help in improving your bone density as it contains vitamin D too. You can even blend milk in smoothies or use it in sauces if you don't like consuming some plain milk.


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06/17Yogurt

Yogurt

The good 'ol plain, full-fat yogurt consists of magnesium, calcium, potassium, vitamins A and K2. The non-fat yogurts contain little nutrients and so they aren't capable of providing your body with fat soluble vitamins A and K2. You must regularly consume yogurt since it contains double the calcium as that of Greek yogurt.


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07/17Almonds

Almonds

You can always munch on a handful of almonds as they contain 75 mg of calcium, potassium and protein. You can add some to your yogurt or a salad and switch from your peanut butter to almond butter for sandwiches and smoothies.


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08/17Kale

Kale

Just one serving of kale has more vitamin C than one entire orange has. Kale is also a good source of calcium. It's quite a versatile vegetable that can very much be consumed in a smoothie, steamed up, in the form of a soup or even raw.


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09/17Kiwi

Kiwi

This fruit is very rich in vitamin A, C and K. It is also high on calcium and magnesium which makes it all the more important for keeping your bones strong. You can add kiwi to your yogurt and relish on it.


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10/17Grapefruit

Grapefruit

Just one grapefruit a day can provide you with all the vitamin C that you need for the day. Vitamin C is very important for your bones. You can add peeled grapefruit segments to a spinach salad with a sweet vinaigrette.


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