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How do we maintain bone health?

Some foods that are necessary to maintain bone strength:-

Foods that contain nutrients beneficial to the bones Foods rich in calcium: As mentioned previously, calcium is one of the most important elements necessary for bones; Good sources of calcium include dairy products, some types of fish, oatmeal, other grains, and tofu.
Zinc-rich foods: Zinc is one of the minerals that the body needs in small quantities, and it helps build the mineral part of the bones, in addition, it promotes the formation of bone cells, and reduces their breakage, and zinc can be obtained from beef, shrimp, oysters, and spinach. , flax seeds, and pumpkin seeds.
Magnesium-rich foods: Magnesium plays a key role in converting vitamin D into its active form, which enhances calcium absorption.
Foods rich in omega-3, and sources of omega-3: fish and seafood, especially fatty fish that live in cold waters; Such as: salmon, mackerel, tuna, sardines, and herring.
Nuts and seeds; Such as: chia seeds, flax seeds, and walnuts.
vegetable oils; Such as: canola oil, flaxseed oil, and soybean oil. fortified foods; Such as: some types of eggs, juices, milk, yogurt, infant formula, and soy drinks.
Figs: Figs contain a group of vitamins and minerals necessary for bone health. One cup of cooked figs contains 180 milligrams of calcium, in addition to quantities of vitamin C and vitamin K, and it should be noted that fresh figs are low in calories and rich in dietary fiber, and two fresh figs contain 24 milligrams of calcium, which It makes a good choice for a healthy diet.
Kiwi: Kiwi is characterized by containing large amounts of magnesium and vitamin C, in addition to containing some calcium, vitamin A, and vitamin K, which makes it a good choice for bone health, as it has a sweet and delicious taste, and low calorie content.
Tomato juice: tomato juice contains a high percentage of vitamins and minerals; Including: magnesium, potassium, vitamin A, vitamin C, plus a little calcium and vitamin K.

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