Everyone knows how they look from the outside, but do you really know how you look from the inside as well? The adult human skeleton is made up of 206 bones. But we often tend to ignore the needs of our bones which provide the basic structure and form for your body. This ignorance can lead to number of health problems including osteoporosis. 

Osteoporosis is characterized by systemic impairment of bone mass which weakens bones, making them more prone to sudden and unexpected fractures. Bones basically store calcium and other minerals. Thus, when the body needs calcium, it breaks down and rebuilds the bone. But in osteoporosis you lose bone mass at a greater rate which makes it difficult to replenish the calcium that needs to form the bone. Therefore, you should take care of your bones to prevent health issues, before it’s too late. 


Here, we have a list of 4 best foods that may help make your bones stronger: 


1. Dairy Products 

Dairy is known to be the powerhouse of calcium. And a glass of milk every day can increase the calcium supplement that is needed for the health of bones. 


2. Citrus Fruits 

Citrus Fruits have vitamin C which is essential for the production of collagen and stimulating the action for new bone. And fruits like grapefruit, apple, papaya and strawberry are known to be loaded with Vitamin C. 


3. Protein 

Eggs, salmon and tuna are particularly high in protein which helps support building bone and tissue growth. Although eggs contain cholesterol, eating them in moderation can also provide a great source of vitamin D. Or you can also include just egg whites. Lentils, cottage cheese and soya are known to be some of the best vegetarian sources of protein.  

4. Vegetables 

Dark leafy greens such as turnip greens, Chinese cabbage and kale contains vitamin K which activates proteins involved in bone formation and mineralization (a process that makes bones strong).