New Delhi . Osteoporosis is a medical condition that weakens bones, which makes them delicate and the risk of fracture increases significantly. Fractures caused by osteoporosis are the highest in the fracture hip-wrist or spinal cord. This happens when our body starts losing too much bones. Just by eating, you cannot reduce the risk of osteoporosis. For this, some special things need to be included in the diet, so that this situation can be managed.

The things we are talking about today is full of nutrients and is considered very important to maintain the strength of bones. For example, taking sufficient amount of calcium makes bones strong. In addition, vitamin D is considered essential for the absorption of calcium. You get this from sunlight and some special things.

Magnesium fulfills mineral elements in bones. Vitamin K plays an important role in the metabolism of bones. It is found in green leafy vegetables. To keep bones strong, protein is very much needed. Today we are going to tell you about some things that strengthen your bones and eating them also reduces the risk of osteoporosis.

Dairy Products- It is rich in calcium and vitamin D. These help improve bone density and reduce the risk of fracture.

Green leafy vegetables- Green leafy vegetables contain calcium, magnesium and vitamin K which reduce the risk of fractures.

Calman- Fatty fish contains a lot of omega-3 and vitamin D, which help to strengthen bones and reduce irritation.

Almond- Calcium, magnesium and vitamin E are found in plenty in almonds. This helps to keep bones strong and reduce the risk of fracture.

Orange- The amount of vitamin C is very high in oranges. It helps in increasing the production of collagen in the body. By eating it, bones make it strong.

Eggs- Along with being rich in protein, it is also found in plenty of vitamin D and vitamin K, which strengthens bones.