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10 Foods That Are Good for Healthy Bones Our body is made basically out of bones as the essential help. Bone wellbeing is viewed as fundamental for everybody since feeble bones make our life hopeless. Fundamental supplements for solid bones can be gotten through different characteristic nourishments. The accompanying nourishment composes advance sound bones. Here are the top 10 foods that are good for healthy bones:- Milk Milk has a high calcium content esteem. Calcium is extremely fundamental for sound bones since it frames the basic piece of the bones. The bones are made out of interlocking calcium gems playing out the part of mechanical help. A glass of fat drain every day can give around 300mg of calcium. Females should drink no less than two glasses of drain each day for solid bones. Savoring milk adulthood frequently spares one from a few bone-related maladies, for example, osteoporosis. Yogurt Yogurt has various therapeutic preferences. No other sustenance item is superior to anything dairy items in guaranteeing solid bones. On the off chance that you are not happy with the essence of the drain, at that point you should take a stab at eating yogurt as it contains an indistinguishable measure of calcium from the drain. In this way, eating yogurt is a decent option and a perfect way to deal with meeting the bodies day by day requirement for calcium. 8 ounces of plain yogurt contains generally up to 450 milligrams of calcium. Furthermore, yogurt contains various distinctive supplements, for instance, vitamin D, B, potassium, magnesium, and proteins. Vitamin D is a key portion and the most valuable of these supplements for making the bones more grounded. Read more: Best Guide to Understand Healthy Fats- Good Food Eating Cheese Cheese is the most understood in dairy items. It seems worldwide in different sustenance things and in addition in pastry kitchens. Cheese has its own particular interesting brilliant taste. Those people who don’t expend drain or yogurt can expand the various medicinal points of interest they get by eating cheddar. Cheese is stacked with various supplements, for instance, magnesium, calcium, phosphorus, vitamin B and D. One ounce of Swiss cheese gives 200mg of calcium. Adding a little cheese to your nourishment helps with reinforcing your bones. Sardines Sardines are wealthy in calcium, and vitamin D. Calcium gives fundamental help to bones while vitamin D expands the intensity of your body to ingest calcium. 3 ounces of sardines brings about what might as well be called a glass of drain. Sardines are wealthy in vitamin B 12, which guarantees low levels of homocysteine in the body. Raised levels of homocysteine, for the most part, can enliven osteoporosis and bone degeneration. Sesame Seeds Eating sesame seeds is a splendid choice for more grounded bones. They contain calcium, phosphorus, vitamin B1, dietary fibers, copper, selenium, and zinc. Calcium and phosphorus help in fortifying the bones. Copper is a cancer prevention agent and assumes a defensive part by the arrangement of collagen strands inside the bones. Zinc helps in keeping osteoporosis under control. Salmon Anybody needing to have more grounded bones is encouraged to take nourishment wealthy in vitamin D and Omega 3 unsaturated fats. These are inexhaustible in salmon. Calcium testimony and assimilation into the bones are finished by vitamin D while the omega three unsaturated fats perform insurance of the bones against irritation and harm. Collard greens Collard greens likewise contain calcium, vitamin K, vitamin D and A. Every one of these segments helps in fortifying bones. Spinach Spinach is without a doubt a fabulous wellspring of vitamin K, potassium, calcium, iron, magnesium and vitamin An and also folate. A measure of spinach is assessed to give 25% of the aggregate sum of calcium required by the body. All the above supplements are useful for bone quality. Strengthened Cereals A decent wellspring of vitamin D and calcium. Calcium for solid bones and joints. Vitamin D assumes a noteworthy part of bone wellbeing. Tofu Numerous individuals portray tofu as delicious. Nonetheless, they are not completely mindful of the nutritious substance. Tofu has a high calcium content, making it an ideal elective sustenance for bone wellbeing. Tofu is prescribed for utilization because of the high substance of calcium in it. This is evaluated to be 77%, thus, it is profoundly suggested for the body.
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काठमाडौं । शरीरलाई तन्दुरुस्त राख्नका लागि विभिन्न प्रकारका भिटामिनहरुको फरक–फरक भूमिका हुन्छ । जसमध्ये भिटामिन डीले शरीरका हड्डीहरुलाई मजबुत बनाउने काम गर्छ । भिटामिन डीको कमिले हाडजोर्नी दुख्ने, मांशपेशीहरु दुख्ने जस्ता समस्याहरु पैदा हुन्छ भने केही गम्भीर रोगहरु अर्थराइटिस, रिकेट्स र अस्टियोपोरोसिस आदि लाग्ने सम्भावना पनि हुन्छ । व्यस्त जीवनशैलीका कारण मानिसहरु शारीरिक रुपमा सक्रिय रहँदा भिटामिन डीको कमि हुन जान्छ । भिडामिन डीको प्रमुख स्रोत सूर्यको किरण हो । तर, यसको कमि हुन नदिन विभिन्न प्रकारका खानेकुराको सेवन गर्न सकिन्छ । द नर्थ अमेरिकी मेनोपज सोसाइटीको जर्नलमा प्रकाशित एक अध्ययनका अनुसार भिटामिन डीयुक्त खानेकुराले मधुमेहको खतराबाट बचाउँछ । एक अध्ययनका अनुसार भिटामिन डीले फोक्सोमा पाइने ट्युबरक्लोसिस ब्याक्टेरियासँग पनि लड्न मद्दत गर्छ । अण्डा अण्डा पोषक तत्वले भरपुर हुन्छ । यसमा प्रोटिन, भिटामिन डी, क्याल्शियम र अन्य थुप्रै प्रकारका मिनरल्सले भरिपूर्ण हुन्छ । यसलाई बिहानको नास्तामा खाने गर्नुपर्छ । दही दहीमा ८१ प्रतिशत पानी हुन्छ । यसलाई पचाउन निकै सहज हुन्छ । यो भिटामिन डीको राम्रो स्रोत हो । दूध दूध पिउने गर्नुपर्छ । दूधमा क्याल्शियम र भिटामिन डी भरपूर मात्रामा पाइन्छ । च्याउ च्याउ भिटामिन डीको सबैभन्दा राम्रो स्रोत हो । यो शरीरका अन्य अंगहरुका लागि पनि निकै फाइदाजनक हुन्छ । पालक पालकमा प्रोटिन, भिटामिन डी जस्ता तत्वहरु पाइन्छ । यसको सेवनले शरीरमा भिटामिन डीको कमि पूरा हुन्छ । पनिर पनिर पनि भिटामिन डी र क्याल्शियमको प्रमुख स्रोत हो । यसको सेवनले हड्डी र मांसपेशीहरु मजबुत गर्छ । सोयाबीन सोयाबीनमा प्रोटिन, क्याल्शियम, भिटामिन डी, ओमेगा–३ फ्याटी एसिड, आइरन, भिटामिन बी, जिंक, फोलेट, सेलेनियम आदि पदार्थहरु पाइन्छ । यसले हड्डीहरु मजबुत बनाउँछ ।