Make bones strong like this, include these things in diet

New Delhi . Calcium is very important to make bones healthy and strong. There is a risk of many diseases due to lack of calcium in the body. Especially in women, there is more calcium deficiency. Women who feed the child and women beyond 40 often cause calcium deficiency. The bones weaken with aging. In such a situation, calcium and vitamin D starts decreasing in the body. Vitamin D is also necessary to meet calcium deficiency. Vitamin D is essential for the absorption of calcium. Today we are telling you about calcium and vitamin D -rich foods to strengthen bones. Let’s know.

Make bones strong with these foods.
Dairy Products-
For calcium, you must include things like milk, curd, buttermilk, cheese and eggs in food. You can make bones strong by drinking a glass of milk daily. At the same time, the good bacteria found in yogurt give many benefits to the stomach and body.

Eggs-
For bones, you must include eggs in food. Protein, calcium and vitamin D are found in eggs. Apart from this, a lot of other nutrients are also found in eggs, which makes bones strong.

Dry fruits-
To strengthen bones, you must include dry fruits like almonds, walnuts, cashews in the diet. Calcium and potassium are found in plenty in nuts. Almonds also contain vitamin D.

Jaggery-
With jaggery you can make bones strong. Try to use jaggery instead of sugar in the diet. Jaggery contains both calcium and iron.

Sour fruit- To strengthen bones, you must include citrus fruits in the diet. Orange contains enough vitamin C and D. Vitamin C is also necessary for the strengthening of bones. Vitamin C reduces the risk of bone breakage.

Green Beans-
To strengthen bones, eat green beans. Beans contain vitamins A, C, and K, and folic acid. Apart from this, beams of protein, iron and zinc are also a good source.

Black gram-
Calcium is enough in gram. You can include roasted black gram in food. Eating gram makes bones strong. Iron is also found in gram.

mushroom-
Mushrooms contain a lot of vitamin D. Apart from this, a lot of other nutrients, vitamin B and calcium are also found in mushrooms.

Note- The information and suggestions given above are for general information, do not understand them as the advice of a professional doctor. If there is any question or paraceni, then please consult a doctor.