#BONE NUTRITION

 Only calcium and vitamin d are not enough for strong bones. 
magnesium, potassium are highly important to maintain the bone density.
Have folic acid and vitamin b12  rich food daily  .

 and never forget your exercise

HAVE LOOK AT THE

                                FOOD SOURCES 

                                                          OF IMPORTANT NUTRIENTS 

                                                                                                          FOR BONE HEALTH 

  

POTASSIUM 

dried fruits (raisins ,apricots)

beans,lentils,potato,water-squash,acorn,butternut

spinach,broccoli

beet greens

avocado

bananas

cantaloupe

orange,orange juice 

coconut water

tomatoes

dairy and plant milk(soy/almonds)

yogurt 

cashews,almonds

chicken

salmon

Calcium

milk

yogurt

cheese

kafir

fortified beverages

beans

tofu

nuts

fish 

green leafy vegetables collards and spinach

Vitamin D

Milk

soy

fatty fish

salmon

margarine

egg yolks

fortified yogurt 

Magnesium

Pumpkin seeds

chia seeds

almonds

spinach

cashew

peanut

soy milk

rolled oats

whole wheat 

bread

avocado

rice 

milk

Diet chart are prepared with amazing formulations of

 calcium, zinc, magnesium , 

vitamin d, potassium,

folic acid and vitamin b12 

rich foods .

food combinations for maximum bio availability.

you can get everyday's nutrients summery .

know more about bone nutrition with dietitiankamalbajwa