Health has become a cause of concern since COVID has hit us all with its strong and dangerous infection. Having good immunity has become mandatory and including necessary vitamins, minerals, and fats is a part of the process. One of the biggest challenges people are facing after recovering from covid is Joint Pain which is a sign of bad bone health.
We have researched and found out the necessary fruits and veggies that you should try to include in your diet. These healthy foods are high sources of calcium and Vitamin D that will help you improve your bone health.
1) Spinach
The green leafy vegetable has loads of calcium and can help in bone and tooth development. A cup of cooked spinach can provide the body with almost 25 percent of its daily calcium requirement. The fiber-rich leaves also contain Vitamin A and iron in abundance.
2) Orange
While this fruit is a favorite of many people, freshly squeezed orange juice provides the body with both calcium and Vitamin D, thereby contributing to bone strength. Regular consumption of orange juice can also prevent osteoporosis.
3) Bananas
Bananas, besides helping the body in digestion, are a great source of magnesium. The nutrient plays an integral role in bone and teeth structure development.
4) Pineapple
Pineapple doesn’t provide Vitamin D and calcium directly to the body – instead, it is a source of potassium that neutralizes acid load in the body and prevents calcium loss. It is also a good source of Vitamin A.
5) Strawberries
Berries come with a whole lot of health benefits. They are packed with nutrients such as calcium, manganese, potassium, Vitamin K, and Vitamin C, which helps in the formation of bone structure.
6) Papaya
This tropical fruit contains a huge amount of calcium – it is said that in a serving of 100 grams papaya, you can find 20 mg of calcium. Make it a part of your regular diet.
7) Kiwi
Be it the fruit or the juice, kiwis contain the most amount of calcium – almost 60 mg. It helps in developing bone strength, the teeth’ structure and also prevents osteoporosis.