Almonds
Almonds contain calcium, magnesium, iron, zinc and folate to reduce bone pain. Which is a great source of minerals needed for our bone health. They are also good sources of monounsaturated oleic acid and omega-3 alpha linolenic acid (ALA) which are good for the heart.
Almonds are a mixture of healthy fats, proteins and calcium. It is also a good source of vitamin-E. So that it has strong antioxidants, and for its welfare, it works great in preventing skin, hair, nails and diseases. It is better to eat soaked almonds. You can also use almonds in salads or smoothies.
Walnuts
Many studies have shown that taking omega-3 fatty acids can improve bone health. The macronutrients in it help increase the amount of calcium in your bones. Which reduces the risk of arthritis and osteoporosis. Walnuts contain omega-3, calcium, magnesium, vitamin D-12, vitamin B-6, phosphorus and folate like cashews and walnuts.
Flax seeds
This nut seed is said to be rich in protein, fiber and omega-3. Flax seeds are high in alpha-linolenic acid and calcium. Which can greatly improve your bone health. You can spread these seeds on the smoothie mixture if you want. Or it can be eaten lightly fried and chewed.
Sunflower seeds
Sunflower seeds are another source of protein and various minerals. Its nutritional profile is quite reputable. Many people eat this seed directly by lightly frying it, while others eat it by making sunflower microgreen or young seedlings. These crispy seeds contain manganese and copper. Both are very important for connective tissue.