After the age of 30 or 35 our bones start losing their strength and the risk of osteoporosis increases. Therefore, you must consume these 5 food items in your daily diet to maintain your bone strength and prevent osteoporosis.

1. Legumes like Soyabean, Rajmah, mothbeans, kala channa etc. These food items are rich in protein and calcium which is essential for building strong bones. Mothbeans and kala channa can be consumed in the form of sprouts where as soyabean or rajmah can be well cooked and enjoyed with roti or rice.  Just one handful of legumes provides 65-70mg calcium.

2. Amaranth or Rajgira – Amaranth or Rajgira also known as ramdana is one of the richest source of calcium. Only 100g of amaranth seeds provides 320mg of calcium. It can be consumed in the form of laddo or can be added with breakfast cereal in milk or smoothies.

3.  Nuts like almonds, cashews & walnuts – Nuts are one of the richest source of magnesium which is an essential mineral needed for maintaining bone strength. 1 handful of nuts provides 90mg of magnesium.

4. Mushrooms – Mushrooms are the only vegetarian source of Vitamin D. Ultraviolet rays of sun help to convert ergosterole to Vitamin D2 which helps in the absorption of calcium. Always keep mushrooms in hot sun for 15-20mins before cooking.

5. Fermented milk product like Curd, cheese, paneer etc  –  We all know that milk is one the richest source of calcium. But many people these days are unable to digest milk after the age of 30. If you are also one of them, then you can take fermented milk product like curd, cheese or paneer. Fermented milk products are the only vegetarian source of Vitamin B12