15 Best Foods For Healthy Bones
Osteoporosis refers to a condition in which bones become brittle and fragile, breaking easily. It is caused by a deficiency of calcium and Vitamin D.
Calcium is a mineral that supports teeth and bones by being stored in bones. Vitamin D increases calcium absorption in the body. Our bodies require more calcium and Vitamin D as we age. The probability of osteoporosis is greater after age 50.
Adults over 50 require 1000 mg of calcium daily and 200 IUs Vitamin D. Adults over 50 need 1200 mg calcium daily and 600 IUs Vitamin D.
Keep your bones healthy by eating foods rich in Vitamin D and calcium.
15 Best Foods For Healthy Bones
Yogurt is rich in calcium and Vitamin D. However, it is better to absorb Vitamin D through sunlight. Yogurt, however, is fortified and enhanced with Vitamin D. A 8-ounce container of low-fat yogurt has 42% of the recommended daily allowance of calcium.
Dairy products will contain calcium because milk contains a lot calcium. Although cheese has some Vitamin D and calcium, it is not healthy to eat too much. However, cheese can be beneficial in reducing calories. 1.5 ounces of cheese contain more than 30% RDA calcium. Enjoy cheese, but not in large quantities.
More than 30% of the RDA for calcium is found in milk. Some brands are fortified with Vitamin D. Milk also contains fewer calories, making it a great option for calcium. For children, milk is the best source of calcium.
Vitamin D can be difficult to find in food, but salmon is the best source. One serving of salmon contains more that 100% of the RDA for Vitamin D.
Spinach is a great alternative to dairy products if you have an allergy or resentful stomach. Another great way to get calcium is through spinach. A serving of cooked spinach provides approximately 25% of the recommended daily allowance of calcium.
Catfish is a great choice for non-vegetarians. It’s the least expensive and most nutritious fish, as well as being a good source of Vitamin D.
7. Almond butter
Almond butter is lower in cholesterol, high protein and low fat than other butters. Almond butter contains more calcium per serving than other nuts. Take a few almonds, or butter-form, to keep your bones healthy.
Tuna is another fat fish that has higher amounts of Vitamin D. A single serving of tuna contains 39% of the recommended daily allowance of Vitamin D, along with potassium and magnesium.
9. Vegetables with green leaves
Collard green, kale and watercress are all good options. Broccoli – These dark green leafy vegetables, which are rich in calcium, are the best sources of calcium. Collard green serves provide 25% of the recommended daily allowance of calcium.
10. Fortified cereal
One serving of total whole grains, walnuts, and wheaties contains 25% of the RDA for Vitamin D. Cereals offer a more delicious way to get Vitamin D.
Eggs are a great way to get Vitamin D without sacrificing calories. Vitamin D can be found in yolks only, and one egg contains 6% of the daily recommended intake of Vitamin D.
These fish are high in Vitamin D and calcium, so they can be enjoyed with delicious pastas or salads.
13. Orange juice
Orange juices have been enriched with Vitamin D, calcium, and other nutrients.
14. Soy drink
Soy drinks are a good source for calcium. A 200ml serving contains 178 mg.
Tofu has 372 mg calcium per serving.
These foods will help you keep your bones strong and healthy. Comment on the foods that you like for Vitamin D and calcium.
What are you eating to maintain healthy bones? Tell us!
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