To build strong bones, you need two major nutrients, namely calcium and vitamin D. Calcium in charge of maintaining and shaping the structure of bones and teeth, while vitamin D increases calcium absorption and bone growth. Two nutrient deficiency will make you at high risk of osteoporosis.
Adults up to age 50 should get 1,000 mg of calcium and 200 international units (IU) of vitamin D a day. As for people aged over 50 years should get 1,200 mg of calcium and 400-600 IU of vitamin D.
To meet the needs of your body against these two nutrients, try 11 foods for bone health following:
1. Yogurt. There are several specific types of foods fortified with vitamin D such as yogurt. One cup of yogurt can also meet your daily calcium needs.
2. Of milk. Milk is the best source of calcium. Like yogurt, you can choose dairy products fortified with vitamin D to get a double benefit.
3. Cheese. Cheese does contain calcium in levels high enough. Cheese also contains little vitamin D.
4. Sardines. These small fish are often found in canned form, have a delicious savory flavor. Sardines contain vitamin D and calcium levels are very high.
5. Eggs. Eggs are an easy food in the can and its presentation is not too difficult. Eggs, especially the yolk, vitamin D containing 6% of your daily needs.
6. Salmon. Salmon are known to have levels of Omega-3 fatty acids abundant very good for heart health. However, a piece of salmon also contains more than 100% of vitamin D. So eat salmon for the health of your heart and your bones.
7. Spinach. If you do not like drinking milk, then the spinach is an alternative to obtain a calcium intake. A bowl of spinach can meet 25% of your daily calcium requirement, coupled with fiber, iron, and vitamin A.
8. Cereals. Certain cereal products contain 25% of your daily vitamin D needs. Consumption of cereals could be an option when you do not have time to cook salmon or exposed in the sun.
9. Tuna. Tuna is one type of fish that contain healthy fatty acids and a source of vitamin D. Three ounces of canned tuna contains 154 IU, or about 39% of your daily dose of vitamin D.
10. Green mustard. Like spinach, green leafy vegetables are also full of calcium content. A bowl of mustard greens contain more than 25% of your daily calcium needs.
11. Broccoli. Broccoli contains calcium and vitamin K in amounts high enough, so good for your bones and prevent osteoporosis.
Well, put 11 healthy foods into your diet to maintain healthy bones and makes it stronger. In addition, each of these foods also have other nutrients that are not less great benefits for your health.
