I want to strengthen my bones, but I do not like drinking milk. What alternatives or supplements can I take?
Asked by Female, 29 · 6 days ago
You do not need milk to keep your bones strong. Calcium is the main mineral needed for bones and can be obtained from many other sources, including green leafy vegetables such as spinach and broccoli, pulses like beans and chickpeas, tofu, sesame seeds, almonds and ragi. Fish with soft edible bones, such as sardines, are also rich in calcium. Many plant-based drinks, such as soy milk, are now fortified with calcium and vitamin D, which can help meet daily needs. Vitamin D is equally important as it helps the body absorb calcium. Spending about 15 to 20 minutes in sunlight daily can improve vitamin D levels. Regular weight-bearing exercise, such as walking, jogging and skipping, also helps strengthen bones. If your diet is not sufficient, a doctor may advise calcium and vitamin D supplements. These should be taken only at the recommended dose to avoid side effects. A balanced diet, sunlight, and exercise together are the best way to maintain strong bones.
