World Osteoporosis Day: 5 Vitamin D And Calcium-Rich Foods For Stronger Bones


It’s the World Osteoporosis Day today. Osteoporosis is a condition common among the elderly. It is marked by weak bones and persistent aches. Osteoporosis causes bones to become weak or brittle and hamper daily routine. Something as simple of coughing or bending over could trigger pain. If left unmanaged, Osteoporosis could even lead to fractures that may take too long to heal. The purpose of World Osteoporosis Day is to spread awareness about the condition. It is celebrated every year on 20th October. People with Osteoporosis should ensure that their diet is enriched with calcium and vitamin D.

Here Is A List Of Food Rich In Vitamin D And Calcium:

1. Milk
Milk and milk products like cheese, paneer, ghee can do wonders to fortify our bones for their calcium and vitamin D content. Calcium found in milk helps increase bone density.



Milk and dairy products are a good source of calcium


2. Fish
Fish like salmon and trout are also a decent source of both calcium and vitamin D. A hearty fish broth could be a good start.


Fatty fishes are loaded with healthy fats beneficial for your heart health as well
Photo Credit: iStock

3. Tofu
Tofu or other soya-based foods that are fortified with calcium may also be a good idea to add to your diet for strong and healthy bones. It’s a good thing that tofu is so versatile too.

tofuTofu is a derivative of soya milk

4. Broccoli
In addition to heart-healthy fibres, iron and folate, broccoli  is also a good source of calcium. According to USDA, 100 grams of broccoli has about 87 mg of calcium.



Broccoli helps regulate calcium levels
Photo Credit: iStock

5. Figs
Figs (or anjeer)  is one of the best sources of calcium around and it is no secret anymore. It is said that one serving of figs provide 10 percent of the daily recommended amount. “calcium is important in promoting the health and growth of bones. The potassium content of figs also helps reduce calcium lose through urine, meaning the body is able to absorb more calcium,” notes the book ‘Healing Foods’.


Figs are a hit among both kids and adults for its delicious taste

Include these foods in your diet and keep your bones strong. But always consult your doctor before you include anything new in your diet.

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