Two Important Factor for Healthy Bones – Calcium & Vitamin D

• Calcium helps to strengthen the Bones
• Vitamin D helps to absorb the Calcium for your Body
  

First, We need to know what are the foods are harmful to bone health – Click Here

Second, We need to know what are the foods to intake for bone health is on following

Food For Strong Bones

Source of Calcium

• soya beans
• green leafy vegetables, such as cabbage, broccoli & okra, but not spinach(Because it contain oxalic acid. It act as calcium absorbent)
  
• milk, cheese & other dairy foods
• Small fish such as sardines and pilchards (fish which are eaten with bones)
• nuts
• Bean Curd (Tofu)
• soya drinks with added calcium
• bread and anything made with fortified flour

Source of Vitamin D

• eggs
• oily fish, such as salmon, sardines and mackerel
• some powdered milk
• fortified breakfast cereals
• fortified fat spreads

Note – We get the vitamin D from the action of the sun on our skin also

Finally, We need to know about Exercise is on following

Strong Your Bones

Exercise helps to put the positive pressure on bones. Which lead to an increase in new building cells and make stronger. But most of us don’t get time to do exercise. For those people the easiest way is 20 – 30 minutes walk.

How to Walk

• Increase the Speed of Walking (Means increase little speed than normal speed after a few minutes of normal walk)
• Stair Climbing (Up and Down – For Few Minutes)
• Walking Sideward or Backwards (For Few Minutes)