Approximately 54 million people have osteoporosis or low bone density and many of them, however, have no any symptoms until they suffer a fracture.
Here are top six food suggestions to strengthen our bones.
Calcium-fortified cereal: Choose a calcium-fortified cereal that is high in fibre and low in sugar, then, add milk or milk alternatives. Whole grain cereal with a cup of milk adds up to 600 mg of calcium.
Salmon: Fatty fish is an excellent source of vitamin D. Just a 3-ounce portion of wild caught salmon provides a full daily value of vitamin D.
Leafy greens and vegetables: Mix up your diet with a variety of leafy greens and vegetables. Spinach, kale, Swiss chard and bok choy are just a few examples.
Yoghurt: High in protein and good bacteria to promote a healthy gut, yoghurt offers 400 mg of calcium in just an 8-ounce serving. Choose non-fat yoghurt for a satisfying and healthy snack, or Greek yoghurt which provides additional protein.
Milk Alternatives: Whether it is almond, soy, cashew or hemp milk, almost all milk alternatives are fortified with both vitamin D and calcium. Almond milk provides up to 45 per cent daily value of calcium and 25 per cent daily value of vitamin D.
Finally, it is the Sunshine. Let it in!