World Osteoporosis Day: 5 Vitamin D And Calcium-Rich Foods For Stronger Bones

Amid COVID 19 pandemic when staying at home is the norm, a section of the society is leading a sedentary lifestyle which is also putting their bone health at risk. Also, the stay-at-home situation has led to depleting vitamin D levels due to less exposure to sunlight.

The purpose of World Osteoporosis Day is to spread awareness about the condition. It is celebrated every year on 20th October. People with Osteoporosis should ensure that their diet is enriched with calcium and vitamin D.

Here Is A List Of Food Rich In Vitamin D And Calcium:

1. Milk

Milk and milk products like cheese, paneer, ghee can do wonders to fortify our bones for their calcium and vitamin D content. Calcium found in milk helps increase bone density.


2. Fish

Fish like salmon and trout are also a decent source of both calcium and vitamin D. A hearty fish broth could be a good start. 


3. Tofu

Tofu or other soya-based foods that are fortified with calcium may also be a good idea to add to your diet for strong and healthy bones. It’s a good thing that tofu is so versatile too. 


4. Broccoli

In addition to heart-healthy fibres, iron and folate, broccoli  is also a good source of calcium. According to USDA, 100 grams of broccoli has about 87 mg of calcium.


5. Figs

Figs (or anjeer)  is one of the best sources of calcium around and it is no secret anymore. It is said that one serving of figs provide 10 percent of the daily recommended amount. “calcium is important in promoting the health and growth of bones. The potassium content of figs also helps reduce calcium lose through urine, meaning the body is able to absorb more calcium,” notes the book ‘Healing Foods’.


Include these foods in your diet and keep your bones strong. But always consult your doctor before you include anything new in your diet.