Bones strength

 Bones strength is essential for a healthy life at any age.every part of  the human body is linked together by bones,the stronger they're, the healthier you look. 

Many people are seen complaining of bones and joints pain especially after the age of forty which has only one solution and that is choosing the right diet. 

A healthy diet for strong bones means consuming foods that contain calcium and vitamin d, components that play an important role in strengthening bones. 

According to medical experts, every person up to the age of fifty should take 1000 mg  of calcium and 200 IU of vitamin D in their diet, while people over the age of 50 should take 1200 mg calcium and 400 to 600 vitamin d in their diet. 

However, it is important to know that there are some foods that have negligible nutritional value, such as, sodas, sweets,junk foods ,etc., because they can weaken your bones.  

Now the question is which are the foods that contain significant amounts of calcium and vitamin D .To answer this,some foods are mentioned below that can play an important role in strengthening your bones. 

Fortified food;

If you want healthy and strong bones, add iron to your diet. They are found in supplements with vitamin d. Fortified food can also be used in the morning at breakfast time, while at night they can also be used for for sudden hunger pangs. 

Porridge ;

Many breakfast cereals are low in calories and some are extremely healthy. For the strength of bones, such porridge should be used for breakfast that provides a rich amount of vitamin d. It is important to see what ingredients it is made of before buying porridge. 

Salmon, sardines and tuna fish;

Fish is also extremely beneficial for bones,which is why health experts recommend consuming fish twice a week to prevent joint pain. 

Salmon, sardines and tuna fish  that contains high amounts of vitamin d. 

Research experts say that the use of fish protects a person from medicine and treatment. 

The milk;

Milk is one of the healthiest foods that is easily available and is one of the most calcium-rich foods. A glass of milk provides 30%of the daily requirement if it is fat-free because that way you get just 90 calories. 

In western countries, artificial vitamin d is now being added to milk to make it more beneficial. 

Eggs;

How can it be that there is no mention of eggs when it comes to bones strength?.

An egg contains only 6%of vitamin d, but it is also a very convenient source of vitamin d. Egg yolks are rich in vitamin d.

Damson;

Dry Damson is an activity that makes bones 20% stronger .but still mos people are unaware of it's quality. The results of research on the benefits of dry Damson have shown that the dry Damson is helpful in strengthening the bones. And it protects from radiation. 

Cheese;

Did you know that cheese is a healthy diet? Experts say there's more thicker than curds about which quantities are available. Cheese contains a huge amount of calcium if a person takes only 15% of it daily. So it gets 30%  calcium.But digesting cheese is a difficult step, so don't try to eat more than that quantity. 

Green leaves;

If you are fond of eating vegetables, use greens for bone strength.The most calcium is found in green leafy vegetables. 25% of calcium is found in one plate.Also this vegetable fiber contains significant amounts of iron and vitamins. Similarly, all green leafy vegetables play an important role in bone strength. The Specific amount of vitamin d presents in them is very important for bones