Milk some consider it to be the only good source of protein for bones and consume it everyday.But there are many others who tend to stay away from milk owing to a variety of reasons. For the unversed, strengthened bones help prevent severe conditions like rickets and osteoporosis, and even reduce the risk of a fracture.
People who do not like milk and other dairy products, nutritionist and dietician Shilpa Arora suggests three easily available alternatives that are good for strengthening bones:
1. Sesame seeds
Soaking these seeds overnight helps in the absorption of calcium and minerals from the seeds, as well as reduces the effects of oxalic acid found in them that can prevent the absorption of nutrients.
White sesame seeds have healthy fats like polyunsaturated fatty acids and Omega-6 and contain fibre, iron, calcium, magnesium and phosphorus that helps boost bone health, black sesame seeds are rich in essential minerals like calcium, phosphorus and zinc.
However, people who have a weak stomach or a history of kidney stone, should not consume too much of it.2. Sardines with bones
Sardines are an excellent source of vitamin B-12 which helps the cardiovascular system. In addition, they contain a healthy amount of vitamin D which is necessary for good bone health.
Adequate vitamin K consumption is important for good health as it improves calcium absorption.
Low intake of vitamin K has been associated with a higher risk of bone fracture.
Though spinach can’t be counted as a source of calcium as it also contains substances called oxalates that bind up calcium.