Super food for Your Bones

By:Meenakshi Chaudhary, Onlymyhealth Editorial Team,Date:Feb 12, 2014

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All of all know the importance of healthy food in our daily life. There are some foods that can be very good for a specific body part due to high content of specific nutrients they carry. Here are some super foods for your bones.
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    Super Foods

    All of all know the importance of healthy food in our daily life. There are some foods that can be very good for a specific body part due to high content of specific nutrients they carry. Here are some super foods for your bones.

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    Milk

    Milk is the best food for your bones as it is rich in calcium and vitamin D. It also contains nutrients like potassium, magnesium, riboflavin, phosphorus and Vitamins D, A and B12 which are also important for healthy bones. An adult person should consume two glasses of milk daily while children are recommended to drink at least two glasses for sure.

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    Salmon

    Salmon is a fatty fish that contains nutrients such as calcium, protein, vitamin D and omega-3 fatty acids that provide boost to the bone development. Vitamin D and Omega-3 Fatty acids help in the absorption of the calcium in the body.

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    Cheese

    Cheese is rich in calcium, Vitamin D, A, B12, potassium, magnesium, riboflavin, phosphorus and protein which are necessary ingredients to make the bones strong. Eating cheese regularly will give your body a healthy and strong set of bones.

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    Yoghurt

    It is known to have good amount of calcium, vitamin D, A, B12, potassium, magnesium, riboflavin, phosphorus and protein. However, avoid greek yoghurt as it does not have adequate levels of vitamin D and calcium as compared to traditional yoghurts. So if you wish to have strong bones go for traditional yoghurt only.

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    Sesame Seeds

    Sesame seeds must also be eaten on regular basis to have a healthy bone structure. Sesame seeds are available throughout the year and are known to contain calcium, magnesium, phosphorus and vitamin K and vitamin D. If you don’t like the taste of sesame seeds you can go for sesame butter instead.

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    Collard Greens

    Collard green is a green leafy vegetable that contains good amount of calcium, magnesium, omega-3, fatty acids and vitamin K. A cup full of collard contains more than one fourth of your daily requirement. You can consume collard green after steaming them with fresh garlic and onions or by adding in vegetables salad and soup.

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    Spinach

    Spinach is another vegetable which is highly rich in calcium content. It contains fiber, iron, magnesium, vitamin A and Vitamin C. Along with spinach try eating broccoli and cauliflower for healthy bone health.

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    White Beans

    White beans are also one of the best super foods for healthy bones. White beans contain a good amount of calcium, fat free protein, fiber and essential minerals like magnesium, phosphorus and potassium. Along with white beans you can also try to eat pinto beans, navy beans and black beans.

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