Build stronger bones with these 5 calcium-rich foods

Strong bones यह कैल्शियम का एक अच्छा सोर्स है। इससे कैल्शियम की आपूर्ति के साथ ही आपकी हड्डियां भी मजबूत होती हैं।Yogurt Yogurt: You get most of your Vitamin D through the exposure to sunlight, but you might not want to do that in scorching summers of India. Go for yogurt that’s packed with the nutrient. A 175g cup of fortified yogurt have about 58 to 71 IU and will meet about 20 per cent of your daily need of the vitamin.spinach Leafy veggies: Dark and leafy green vegetables like kale and collard greens are the best non-dairy sources of calcium. These veggies are also high in magnesium, which is helpful for maintaining bone integrity, and vitamin K, which is needed for bone metabolism.Salmon Salmon: Fatty fishes like salmon are another great source of Vitamin D. According to the National Institute of Health, an 85g serving size of the fish will give you 447 IU of your Vitamin D need, that double of what you require daily. Whoa!Almond butter Almond Butter: Yes, of all the nuts that you know about, almonds have the highest amount of calcium per serving, that 264mg per 100g! And you can get added benefits of no cholesterol, lower fat and higher protein content in butter form than peanut butter.Eggs Eggs: Are you avoiding the egg yolk just because you have heard that it’s fatty? Well, you don’t have to. Because the yolk has the Vitamin D you need. And you also get a good amount of calcium with your egg omelette.