Foods for strong bones

No matter how old or young you may be, taking care of your bones is a must.

While most of us take them for granted, thinking they're the strongest and hardest body part, over time bones can deteriorate in quality. Osteoporosis, which is marked by a condition where bones become soft and crack easily, is no longer just a disease of the older generation. More and more youngsters are falling prey to this due to poor eating habits.

Milk
There is reason why your mother told you to drink your glass of milk daily. Milk is a vital source of calcium as well as vitamin D. Research suggests that other dairy products like cheese and ice-cream are also good alternatives but while they contain calcium, most do not have vitamin D. You can always opt for a nonfat variety so that you get all the health benefits.

Nuts and seeds
Don't underestimate your favourite nuts. Those like pumpkin seeds are rich in magnesium, which help with calcium metabolism. Other nuts like almonds and pistachios could also be consumed.

Walnuts
Walnuts are full of omega-3 fatty acid, which has numerous benefits. They also contain alphalinoleic acid, which strengthens the bones.

Carrots
These vegetables boast of alpha-carotene, beta-carotene, and betacryptoxanthin. Eat them raw in the form of salad.