Yogurt
Yogurt is a source of probiotics, calcium, potassium, vitamins D, A and folate. Eating yogurt every day helps prevent bone fractures.
Milk
Milk is a good source of calcium, phosphorus, potassium, and vitamins A and D. You can keep your bones strong by drinking cow's milk. However, avoid drinking cow's milk if you have lactose intolerance.
Dark green leafy vegetables
Dark green leafy vegetables such as spinach, kale, lettuce and rainbow are a source of calcium, antioxidants and vitamins C and K. Eating different dark green leafy vegetables every day helps strengthen bones and boost immunity.
Cheese
Cheese is made from milk. This is a source of calcium. Cheese is also rich in vitamin A, vitamin B12, zinc and phosphorus. Eating cheese regularly not only helps enhance the flavor of the dish but also protects bones from brittleness.
Fish
Fish such as sardines, tuna, catfish, catfish, mackerel, herring, salmon, cod and salmon are healthy foods rich in vitamin D. Vitamin D helps promote bone miner forwarding.
Seeds
Nuts are rich in healthy fats, omega-3 fatty acids and protein. Eating mixed nuts every day can help improve overall health as well as bone health.
