You are the backbone of your family. It's no question then how important it is for you to take care of your own support system - your bones!

We give you the best foods to get stronger bones.

Say hello to dairy!
Dairy products are excellent sources of absorbable calcium. This includes milk, cheese and other dairy products. Remember this tip when you go grocery shopping - non-fat and low-fat dairy products have more calcium than whole milk.

Go Green
Dark leafy greens and dried beans have varying concentrations of calcium. Think broccoli, cabbage, okra and kale. On the other hand, spinach, which is high in calcium, is not a great food choice for stronger bones because it contains oxalates which prevent bones from absorbing calcium.

Try Soy
Soya beans, soya drinks with added calcium, and tofu, which is made by coagulating soy milk, are both tasty and easy options high in calcium that you can add to your diet.

Be nutty!

Snacking can be tricky, especially when everyone is pressed for time today. Instead of reaching out for that quick brownie or cookie, keep dried fruits such as raisins, prunes, figs and dried apricots around!

Do something fishy
Everyone knows that Vitamin D helps the body absorb more calcium. And while sun remains the most important source of Vitamin D, fish like salmon, tuna, mackerel, and fish liver oil are among the best sources of Vitamin D.

Youth is the best time to invest in bone health, 30s is the time to pay special attention to intake of nutrient known for bone health.

Source: WebMD, US News, NIN

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