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Top 5 Low Cost Foods To Strengthen Bones

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Here is a list of the top 5 low cost foods to strengthen bones and keep them healthy and strong till you are 90! Include them in your daily diet and say good bye to fragile bones.

As we get older, bone health is a major concern and we all worry about whether we will be able to be agile and active in years to come. There are several supplements and tablets that provide your body with the required calcium and vitamins, essential to strengthen bones. But why take medications when you can eat the right, low cost foods to strengthen your bones.





Top five low cost foods to strength bones


Vegetables and fruits – Yes, who would imagine that veggies and fruits would contain calcium? It’s true; all green vegetables and several fruits contain large quantities of readily absorbable calcium and vitamins that ensure that your bones remain healthy and strong. The calcium and vitamins available in veggies is retained by the body to a greater extent as compared to dairy and animal sources. So all the vegans, you need not worry about your bones. Research has proved that a healthy diet that contains a good amount of unprocessed plant foods will provide sufficient calcium without milk. Fruits and vegetables are low cost foods to strengthen bones. These foods have calcium, potassium, magnesium, vitamin K and other macro nutrients that are essential for dense and healthy bones. They are alkaline in nature thus do not cause urinary loss of calcium. 


Beans and grains – Beans andwhole grains are low cost foods that strengthen bones. They contain high amounts of protein, calcium, omega 3 fatty acids, vitamin K, potassium and several other nutrients which are good for your bones. Whole wheat bran, beans, almonds, sesame, flax, walnuts, sunflower and watermelon seeds are foods you must include in your diet if you want to keep all those aches and pains away.


Milk and Yogurt - We all know that milk is an excellent source of protein, calcium and vitamins. It is indeed a complete food. Your mom wasn’t wrong in forcing you to drink two glasses a day. One glass of milk (100ml of low fat or skimmed milk) provides you with your daily calcium requirement. Dairy products are also very good sources of calcium. 200 grams of yogurt should take care of your body’s daily calcium needs. Go for low fat or skimmed milk products instead of full fat ones.


Soy products – Soy beans, tofu and temp and foods you can easily incorporate in your meals. They are tasty and very good for your bones. 100gms of soy product contain 280mg of calcium. There are several tasty dishes that you can make with these products. 


Fish – Salmon and sardines or lemuru and other salt water fish are cheap foods that strengthen bones. They are rich in calcium; iodine and omega 3, among other nutrients which are not only good for your bones but also give you great skin. Canned sardines are easy to use in quick meals and salmon makes a beautiful dinner.




So the next time you go shopping, don’t forget to include these low cost foods that strengthen your bones, to your grocery cart.

There is no single medicine that can provide you with all the goodness that these foods have. Incorporate these healthy low cost foods in your daily diet you will not have to worry about knee pains and back aches again. Your bones will surely thank you! 


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Top 5 Low Cost Foods To Strengthen Bones