Food for Strong Bones and Muscles

By Santosh Salve

March 16, 2022

Worth to Share

Note अगले स्लाइड पर जाने के लिए,  या फिर विज्ञापन स्किप करने के लिए स्क्रीन को टच करें


Our bones become fragile as we age, and our muscles weaken, but a balanced diet can help maintain bone and muscle strength now.

Build strong bones

Most yogurts are fortified with vitamin D, and depending on the brand, yogurt might provide up to 30% of your daily calcium.


Many adults do not drink milk, despite the fact that it is a mainstay in children's diets. Thirty percent of your daily calcium need is provided by an eight-ounce glass of fat-free milk.


Salmon is not only beneficial for your heart, but also for your bones! Sockeye salmon delivers more than your daily vitamin D need in just three ounces.


Although not as high in vitamin D as salmon, tuna is a good source of the vitamin (just about  39% of your daily dose).


Greens, especially spinach, should not be overlooked. One cup of boiled spinach provides 25% of the daily required calcium intake.


Vitamins and minerals, such as vitamin D and calcium, are added to store-bought foods like orange juice and some cereals.

Fortified foods

While a big, juicy steak may seem appealing, stick to chicken, and lean cuts of red meat if you want to get the most out of your meat.

Lean meats

A breakfast without eggs isn't actually breakfast. Although you can save calories by eating only the whites, the yolk is the source of all the nutrients in eggs.


When you need a protein-rich snack on the run, peanut butter and almond butter are ideal. Slice an apple and cover it with your favourite nut butter for a quick and easy snack.

Nut butter

Peanut Butter Ke Fayde

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