To provide a well-off and sturdy structure to your body, it is crucial to have strong and brawny bones that can safeguard all the internal organs, as well as muscles. Strong bones also provide balance, strength and good posture. Calcium, vitamins, phosphorus, fiber, beta-carotene, proteins, magnesium and minerals are some compounds that are responsible for making the bones healthy and robust. Read the article below to know that which ‘super foods’ contain these nutrients so that they can be made a part of the daily diet.

1. Milk

As we all know, consuming milk is the healthiest and easiest way of consuming calcium. It is undoubtedly the best source that is full of calcium, potassium, riboflavin, phosphorus, magnesium and Vitamins A, D, and B12. Depending upon the preference level, milk can be taken in any form, such as whole, skimmed or low fat. Those, who do not like milk, can also add into it chocolate sauce, dark chocolate, or any such tasty enhancements.

2. Yogurt

One cup of yogurt daily is sufficient to accomplish the calcium requirement of the body. Besides calcium, yogurt also contains potassium, Vitamins D, A, B12, magnesium, phosphorus, riboflavin and protein. You can also have fat-free yogurt if you are diet conscious.

3. Salmon

This fatty fish is a complete package of a wide variety of bone-boosting nutrients, like calcium, omega-3 fatty acids, protein and vitamin D. Vitamin D and omega-3 fatty acids cooperate in increasing the assimilation of calcium in the body. If salmon is taken daily, it can perk up the bone solidity.

4. Cheese

The milk made product, cheese, is encumbered with a great quantity of calcium in conjunction with riboflavin, Vitamins D, A, B12, potassium, phosphorus, magnesium and protein. These nutrients are responsible to make bones strong. Consume cheese regularly to attain bone health.

5. Sesame Seeds

Sesame seeds are also excellent for obtaining a healthy bone structure. These nutty seeds are full of nutrients, like calcium, phosphorus, magnesium, and vitamin K and D. One fourth cup of sesame seeds, either roasted or dried, must be consumed daily in order to get sturdy bones. You can also sprinkle them on cooked vegetables or salads. Sesame butter is equally good.

6. Collard Greens

Collard green is a kind of green leafy vegetable, which is full of calcium, magnesium, omega-3 fatty acids and Vitamin K. One cup of collard green can provide you one fourth of the daily calcium requirement. Collard green also encompasses anti-bacterial, anti-diabetic, and anti-cancer properties.

7. Spinach

Spinach is an easily accessible vegetable that not only looks after bone health, but is also good for a number of ailments. That is why, spinach is considered to be one of the healthiest ‘super foods’. The magnesium, calcium, vitamins, iron, calcium, fiber and potassium contents in spinach make it superb to get healthy bones. Alongside spinach, you can also try kale, broccoli, cauliflower, and cabbage to have strong bones.

8. Tofu

Tofu is a kind of cottage cheese, which is made up from soy. It also contains a large amount of calcium and plant-based chemical, called isoflavones, which plays a vital role in promoting strong and well-built bones. Half cup of tofu is equivalent to 800 milligrams of calcium. Whether plain or cooked, tofu is a healthy option for your bones.

9. White Beans

White beans are again one of the preeminent ‘superfoods’ for hale and hearty bones. This legume is high in the amount of calcium, fiber and fat-free protein. White beans also contain essential minerals, like phosphorus, magnesium and potassium. All these nutrients are required make bones strong.

10. Sardines

One more brilliant source of calcium, omega-3 fatty acids, phosphorus and Vitamin D and B-12 is the cold water fish- ‘Sardine’. In fact, sardines have good amount of vitamin D and calcium in comparison to milk and dairy products.

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