Bones Has A Vital Role in Our Body

In the human body, bones have a very important role as the support of our body. If the condition of our bones is fragile, then we will be vulnerable to bone diseases such as osteoporosis, or even fractures. You will also be prone to painful bone disease or brittle bones. In addition, to doing training to exercise bone strength, the food we consume can also affect bone strength. The following are 10 foods that can help strengthen our bones.

1. Orange

Orange is a fruit that is very easy to find. This fruit is rich in vitamin C which is important in forming collagen and also has an important role in bone strength. Oranges contain a lot of vitamin A which is also important for the growth of bone structure and sorting cells.

2. Milk

It’s no secret that milk is the best source of calcium which is very helpful for strengthening our bones. Milk has a high vitamin D content. To maximize calcium absorption, multiply the consumption of vitamin A. Choose low-fat milk.

3. Parmesan Cheese

Parmesan cheese has a high calcium content. In one tablespoon of grated Parmesan cheese, there are about 60 milligrams of calcium in small amounts. This cheese also has a high protein content and also a calcium content that is not too high.

4. Spinach

Spinach is indeed one of the best types of vegetables we can consume. The complete content in spinach, such as calcium, vitamins A, C, and K, and high protein makes spinach a delicious and very healthy vegetable.

5. Cashew Nuts

The content of calcium and vitamin K in cashews is not as high as milk and spinach, but what makes this cashew very important for bones is the content of magnesium, and also very rich of vegetable protein.

6. Kiwi

This very beautiful and green kiwifruit has a very high content of vitamin C and magnesium. Kiwifruit is also equipped with calcium and vitamin A and K with very sweet flavors without high calories.

7. Salmon

Delicious salmon turns out to be rich in vitamin D and also omega-3 fatty acids that are important for bone strength and health. salmon is an excellent source of protein. Salmon has a fat content but is not high in calories.

8. Pumpkin Seeds

We may not expect that pumpkin seeds contain calcium and protein, and are excellent sources of magnesium and omega-3 fatty acids. Pumpkin seeds are indeed mixed into many salads or smoothies that make it even more delicious.

9. Red Peppers

Red peppers has a sweet taste is very good for bone health because of the content of vitamins A and C. Red peppers also have vitamin K. The diet with red peppers is very good for the food you consume because of the low-calorie content and vitamin B and fiber that well.

10. Kale

Kale is a type of cruciferous vegetable that has a relationship with cauliflower and broccoli. Kale is good for your bones and contains high calcium, and vitamins A, C, and K.

That’s 10 foods that will help strengthen your bones to be healthier and not easily brittle.

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My Several Ways to Stay Fit Everyday


Doing daily activities is indeed cost a lot of energy and thought. If someone makes a problem at the office, then it will destroy everything. It will be very tiring if we live like that. That’s why we have to know the tricks so we can stay fit even in a simple way.

10 Ways To Keep You Fit

We will talk about 10 effective ways to keep the body fit and keep up the spirit in doing daily activities:

  1. First and foremost, we must train ourselves to always think positively. All the experts agree with the statement because everything will be better if we can make ourselves always think positively. You will have the willingness to do various and productive things and avoid being lazy. You will also be diligent in doing things that are beneficial to your health, and you do it on your own will.
  2. Second, if you have tried to always be positive but failed, so you want to avoid all worries, you must find friends to tell your stories. Contact your friends and try to invite them to meet and chat or just meet up. Sometimes you need friends to help you solve your problem.
  3. In addition to maintaining a mindset and mood, another way you can do to keep your body fit is by doing light exercise at home. You can do simple movements that don’t need heavy equipment or expensive tools, such as sit-ups, push-ups, squat jumps, and so on. Do exercise regularly so your body stays fit every day. If you don’t exercise regularly, your body will feel sick.
  4. Besides exercise, maintaining a diet is also important. We need to pay attention to our meal time. Try to eat your breakfast before doing activities so you will get more powerful. Eat regularly so you can avoid disease. The type of food you consume can also increase your vitality, for example by consuming lots of fibrous foods and high protein in the morning, and avoid oily foods at night.
  5. Your body really needs rest, so make sure that you get enough rest. Too much sleep is also not good for the body, you will actually feel weak and powerless. The point is, don’t overdo things because everything has their portions.

Spend A Little Time For Vacation

  1. Try to spend some time to refresh your mind whether on the break of your activities or during the holidays. Working too hard is not good for your health. Precisely if you can calm your mind a little, then your work will be easy to do and you will stay fit while working.
  2. Keeping your body fit is not always related to physical activity or training. As mentioned before, you also need to maintain your mood and psychological condition. We need to have trips or sightseeing in the city while looking for good food so that your mood is happy. Vacationing can make your mind fresh and more open, so you can be more productive the next day.

Consuming The Healthy Products

  1. You have to consume healthy foods frequently like vegetables and fruit. Drink mineral water, don’t consume too much soft drink and other snacks because there are many ingredients that are harmful to the body.
  2. Try to routinely do the check-up at the nearest hospital so that you know how your physical condition is. Even if there is a problem, then you can immediately take the right action. Don’t be careless in taking action because the consequences can be fatal to you.
  3. Don’t consume alcoholic beverages, smoking, and so on. Avoid something that can cause disease. Do it so that you can stay fit and healthy physically and psychologically.
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