The document lists the top 5 foods for strong bones: 1. Milk and milk products which are the richest sources of calcium, vitamin B12, and proteins that support bone health. 2. Nuts like almonds and walnuts which contain calcium, vitamin D, and potassium to protect bone health. 3. Seeds like pumpkin and sunflower seeds which provide magnesium to balance calcium intake and prevent fractures. 4. Citrus fruits like oranges and grapefruits containing vitamins, minerals, and calcium with vitamin C's protective bone-building role. 5. Dark green leafy vegetables as good calcium sources with alkaline effects to strengthen bones and promote growth.

1. Top 5 Foods For Strong Bones

2. Almost 99% of body’s
calcium is in bones and
teeth.
Calcium and Vitamin
D are the two most
important nutrients to
keep bone strong.
Sun light: easiest source of Vitamin D

3. Milk and Milk Products
 Milk is the richest
source of calcium.
 Milk products like curd,
cheese, paneer are also
packed with special bone
nutrients calcium,
vitamin B12 and proteins
which are good for your
bones.

4. Nuts
 Almonds and walnuts, and
flaxseeds are packed with
calcium and vitamin D, two
important nutrient which
keeps your bone healthy
and strong.
 They are also high in
potassium which help to
protect loss of calcium in
urine.

5. Seeds Along with calcium,
special nutrient
magnesium is also
important to balance
calcium intake and to
prevent fractures.
Pumpkin seeds and
sunflower seeds are
packed with
magnesium which are
good for your bones.

6. Citrus Fruits
Citrus fruits like
oranges, grapefruits are
packed with vitamins,
minerals and calcium.
Vitamin C is a nutrient
which has protective
role in building strong
bones and preventing
fractures.

7. Green Leafy Veggies
Dark green leafy
veggies are good
sources of calcium.
Alkaline effect of
these veggies helps to
strengthen your
bones, promote bone
growth and prevent
calcium loss.

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