Build Healthy Bones

Kabilan Kempraj -


Vitamin D plays an important role in protecting your bones.

Calcium is a mineral that’s essential for the proper development of teeth, bones and important for muscle function.

Avoid Caffeine (Coffee)-containing beverage consumption has been reported to be associated with reduced bone mass and increased fracture risk in some, but not most, observational studies.

Food sources that improves our bone strength are:-

  • Milk, cheese and other dairy foods.
  • Green leafy vegetables, such as broccoli, cabbage and okra, but not spinach.
  • Soya beans.
  • Turmeric
  • Tofu.
  • Soya drinks .
  • Nuts.
  • Bread and anything made with fortified flour.
  • Fish such as sardines and pilchards.

Fruit & Vegetable sources that improves our bone strength are:-

  • Tomato products
  • Raisins
  • Potatoes
  • Sweet potatoes
  • Papaya
  • Oranges
  • Orange juice
  • Bananas
  • Red peppers
  • Green peppers
  • Grapefruits
  • Broccoli
  • Strawberries
  • Brussels sprouts
  • Pineapples
  • Cabbage
  • Okra

Bone-strengthening activities produce an impact or tension force to make bones stronger. Some of the bone-strengthening activities: hopping, skipping, jumping rope, running, gymnastics, lifting weights, volleyball, tennis and basketball.

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