in sufficient quantity Calcium and Vitamin D Not getting it is the biggest reason for weak bones. in medical language osteoporosis In which bones become weak and brittle. If not taken care of in time, this problem becomes so serious that even a fall or mild stress such as bending or coughing can fracture your bones.
ways to strengthen bones It is very important to exercise, avoid smoking, take some vitamin and mineral supplements and above all, consume foods rich in calcium and vitamin D. Of course, dairy products like milk, yogurt, and cheese are high in calcium, but there are some juices that can strengthen your bones by providing them with plenty of calcium, vitamin D, phosphorus, vitamin C, and other nutrients. .
Grapefruit juice can also help maintain strong bones. It contains massive amounts of vitamin C, which aids in collagen production in the bone matrix and flushes out free radicals that are harmful to bone health. a study found that grapefruit pulp improved bone quality in rats, while another study found that drinking grapefruit juice helped increase bone quality and bone mineral content.
Dairy products are one of the better sources of calcium, but pasteurized milk is rich in calcium as well as vitamin D. Getting enough vitamin D increases calcium absorption. To strengthen bones, you should consume it daily. Apart from this, a lot of protein is also found in it.
If you do not drink milk, then kefir is a great option for you. It contains plenty of calcium. It is also a good source of vitamin K2, a nutrient essential for bone health. A 2015 study on osteoporosis patients found that those who consumed it for six months helped them build stronger bones.
Dark green leafy vegetables are also not far behind in terms of calcium. Spinach and kale both contain large amounts of calcium. To make bones strong, you should drink green leafy vegetables smoothie. You can also add a banana and orange to it.
almond and soy milk
You can also take almond and soy milk to make bones healthy and strong. These beverages usually contain several nutrients that prevent bone loss – particularly calcium and vitamin D.