How To Maintain Healthy Bones, Want To Keep Your Bones Strong? Everything You Need To Know

How To Maintain Healthy Bones, Want To Keep Your Bones Strong? Everything You Need To Know: Osteoporosis is a health problem that is bothering many people today. Osteoporosis is the weakening of the bones. The reason is loss of bone density. This causes bones to break quickly. Vitamin D deficiency causes bone diseases like osteoporosis. World Osteoporosis Day is observed on October 20 every year. The day aims to highlight the silent bone disease and raise awareness about its prevention and treatment.

Certain vitamins and minerals are required for healthy bones and muscles. A poor diet and lack of adequate nutrients can affect the general health of bones and muscles.

There is a big connection between the food we eat and the health of our bones. Let’s see what foods should be included in the diet to strengthen the bones and thereby prevent the risk of osteoporosis.


Calcium is an essential nutrient for bone health. A lack of calcium can cause bone loss. The presence of vitamin D is also necessary for calcium to be absorbed by the body. Milk, cottage cheese, yogurt, beans, sardines, and leafy greens are rich in calcium. So these can be included in the diet in abundance.


Vitamin D plays an important role in calcium absorption. Like other vitamins, food is not the only source of vitamin D. We also get vitamin D from sunlight. The body can get vitamin D from dairy products like milk, curd, butter, and cheese. Protein-rich eggs also provide vitamin D along with other vitamins. Another source of vitamin D is fish. Salmon is a particularly good source of vitamin D. Likewise, eating mushrooms, whole grains, and legumes can help you get vitamin D.


Eating foods rich in protein also benefit bone health. So eating nuts like almonds is good for bone health. And protein-rich foods like eggs and fish can be included in the diet.


Fruits and vegetables are fourth on this list. Fruits and vegetables containing vitamin C, K, potassium, etc. are very good for bone health.

Foods to Avoid…

Salt is the first to be included in this list. Reducing excess salt intake is good for bone health.

Also, reduce alcohol consumption. You can also reduce the amount of coffee you drink. Eating colas can also affect bone health.


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