6 Ways To Build Strong Bones Without Dairy

Strong bones are the symbol of healthy, happy and independent life, whereas, weak bones are a curse for one. There are some people who have difficulty in bending, and they are unable to stretch as well. It’s because they have weak bones; there are many other signs as well.

In order to have strong bones, calcium and vitamin D are very important. Calcium supports bones and vitamin D improves bones growth. In your childhood these nutrients are very important, however, they play their role in your adulthood as well, but the process is generally slow.

Majority of doctors suggest consuming dairy products to make your bones stronger, but there are people who are either allergic to dairy items or just can’t digest dairy ingredients. It doesn’t mean without dairy products no food can help you build strong bones. We have long list of food item that help in building strong bones. Some important sources are:

1. Egg

Eggs are classified as ‘super food’. They are power packed with essential nutrients. They contain loads of vitamins and are good source of protein. A small egg only contains 5% of vitamin D but they are the most quick and easy way to get it. Egg contains calcium as well.

2. Salmon

Sea food is highly recommended by doctors for good health. Among vast variety of sea food, Salmon is one of the best fishes. It is a great source of omega-3 fatty acids. Apart from containing omega 3, it is also rich in vitamin D.

3. Spinach

Green vegetables are choke full of benefits. They do wonders to the human body. They provide all the important minerals and also improve metabolism. Remember Popeye the Sailor man used to turn in to a powerful muscular man after eating spinach? As shown in the famous cartoons, spinach really is a great source of energy. It is rich in iron and fibers. Not only this, spinach is a great source of calcium too.

4. Tuna

Tuna is an amazing fish to eat. It helps lower risk of strokes, cancer and eye diseases. It not only tastes good but it is also a great source of vitamin D.

5. Kale

Kale considered being the ‘king’ in all the plant foods. It is loaded with powerful antioxidants and is also rich in number of vitamins. Kale contains numerous cancer fighting substances and is highly rich in calcium.

6. Broccoli

Broccoli has the best impact on our body’s detoxification system. It is rich in nutrition and prevents body from cancer. You know what? I small cup of raw broccoli contains 90mg of calcium.

Do you know sunlight is one of the best sources of vitamin D. Our bones need sunlight too, but if you want to reap the benefits of sunlight, expose yourself to the heat before 12:00 noon. After afternoon, the ray are not favorable.
Bones are important for us. One can live life with a dull skin, bald head but with weak bones life becomes very difficult. Take care of yourself because you are important.

Mahvish Khan

She is a teacher and an English grad from the University of Karachi. She likes the finer things in life.