‘A glass of milk can keep the doctor away.’
Milk is rich in calcium that strengthens our bones and teeth and it also ensures that our muscles and our nerves remain healthy.
Your bones lose density and grow weaker after you turn 30, it is a part of aging. In severe cases it could also lead to osteoporosis, when the bones turn brittle.
It is essential to make milk an integral part of your diet, but if you are milk intolerant you can substitute it with dark leafy vegetables, including spinach, and broccoli.
You can also season cereals, salads and deserts with almonds-shreds and sesame seeds.
Besides that, you can snack on dry fruits including figs and seafood.
Seafood including prawns and salmon fish is also rich in calcium.