If you don't want to resort to sticks in old age, start eating these superfoods from today, it will strengthen your bones

Bones are the backbone of our body that works to support the body , so it is very important to always stay healthy and strong. Minerals accumulate in the bones during childhood, adolescence, and in the first few years after adulthood. But once you reach the age of 30, the bones begin to lose these minerals. In such a situation, it is very important to include certain things in the diet from an early age, so that your bones remain healthy and strong for life.

These diseases can be caused by weak bones

If your bones are weak, you may have diseases such as rickets and osteoporosis, and the risk of bone fractures increases significantly only if a minor injury occurs. Therefore, to keep your bones healthy and strong, it is very important to get enough calcium and vitamin D, which helps the body absorb calcium. An adult needs 700mg of calcium daily.

Eat yogurt for strong bones

Yogurt is a noble source of both calcium and vitamin D. Eating yoghurt promotes healthy and good bone growth and also reduces the risk of bone loss in the elderly. So, include yogurt in your daily diet.

Eggs are beneficial for bones

This is good news for those who like to eat eggs. Eggs contain vitamin D which helps in strengthening the bones. Egg yolks contain vitamin D, so if you eat only egg whites, you will not benefit from vitamin D. So eat the whole egg, including the egg yolk.

Eat green leafy vegetables daily

Green leafy vegetables like spinach are also important for your bones. 1 cup of spinach contains about 25% of your daily calcium requirement. In addition, spinach also contains iron and vitamin A, which are also beneficial for increasing the brightness of the eyes along with the blood. So make spinach a part of your diet.

Eat things rich in protein

Not only calcium, but also protein is very important for strong bones. About 50 percent of your bones are made up of protein. Low protein intake also reduces the body's absorption of calcium, which increases the risk of bone fractures. So definitely include things like nuts, oats, cheese, milk, broccoli in your diet.