Fruits and vegetables that will help you strengthen your bones

Bones are our support and allow us to move; they protect us from injuries to the brain, heart, and other vital organs for living.There are many ways we can keep our bones healthy and strong. Consuming foods rich in calcium and vitamin D, getting enough exercise, and maintaining healthy habits help keep bones healthy.We all know that calcium is a key nutrient for the good condition and functioning of bones, but it is not the only thing we need for an optimal skeletal system; there are also foods that aid in its absorption.And although we all associate dairy products as the main source of calcium, in 2003, the American Dietetic Association (ADA) in its report “ADA position: Vegetarian Diets” stated that calcium is present in many plant-based foods.Here are some fruits and vegetables that will help you have stronger and healthier bones.Mushrooms: Mushrooms are a rich source of calcium, an essential nutrient in the formation and strengthening of bones. According to the WHO, including calcium in your diet can reduce your chances of developing diseases such as osteoporosis and can also alleviate and reduce joint pain and general lack of mobility associated with bone degradation.Spinach: Spinach and leafy green vegetables, in general, are rich in calcium but also contain vitamin K, which is crucial for proper calcium absorption. However, it is important to know that high temperatures affect this mineral, so it is advisable to eat them raw.Carrots: The vitamin A found in carrots will help you synthesize and absorb calcium in your body. They are also a source of minerals like potassium and provide modest amounts of phosphorus, magnesium, iodine, and calcium.Strawberries and kiwis: Consuming vitamin C also facilitates the absorption of calcium in your body. Among the numerous sources of this micronutrient, strawberries and kiwis stand out. Bell peppers and tomatoes are also good sources.Bones lose calcium over the years, which is why you should strengthen them with the best nutrition, regardless of whether you follow a traditional, vegan, or vegetarian diet.