Let's review the top foods that may help strengthen bones.
Dairy foods like milk, cheese, paneer, and yogurt are packed with nutrients like calcium, vitamin A, potassium, and phosphorus which are important for maintaining bone density.
Ragi is an excellent plant-based calcium source. It helps strengthen bones and reduce the risk of osteoporosis.
Leafy veggies like kale, collard green, beet greens, spinach, and mustard leaves are high in vitamin K and calcium. Studies suggest that low vitamin K levels are associated with low bone density.
Broccoli comes with the benefits of many nutrients needed for strong bones like, calcium, vitamin A, K, zinc, and phosphorus.
Besides being a source of good-quality protein, fatty fish like salmon, tuna, and anchovies are packed with omega-3 fatty acids, EPA, and DHA. These good fats inhibit bone breakdown and promote overall skeletal health.
Almonds, walnuts, hazelnuts, sesame seeds, and pumpkin seeds are loaded with bone health-boosting nutrients like magnesium, calcium, and zinc.
Beans may help prevent bone degeneration by providing nutrients like protein, dietary fiber, magnesium, calcium, manganese, and phosphorus.