Foods for Healthy Bone
If your aim is to create strong bones, you should mainly focus on two key ingredients: calcium and vitamin D. Calcium sustains your bones as well as your teeth, while vitamin D enhances absorption of calcium and development of bones. The two nutrients are important in early life, but can be helpful even in adulthood.
People suffering from osteoporosis, a condition mainly characterized by fragile and breaking bones, should consume plenty of calcium and vitamin D to slow down the disease and prevent loss of bones.
If you are an adult below the age of 50, ensure you consume 1,000 milligrams (mg) of calcium and 200 international units (IUs) of vitamin D every day. If you are above 50, consume 1,200 mg of calcium and between 400 and 600 IUs of vitamin D. For healthy bones, you can get these by trying the following foods:
Foods for Healthy Bones
Although you can get vitamin D by sun exposure, there are some foods, including yogurt, that offer the essential nutrient. Yogurt is fortified with vitamin D. Obtaining a cup of yogurt a day, can be a great way of meeting your daily calcium requirements. Check on the labels of different yoghurt brands containing 30% of calcium and 20% of vitamin D if you are on a fat-free regimen. Despite the fact that most people prefer protein-packed Greek yogurts, they may not meet the adequate calcium or vitamin D requirements for one day.
When you see milk, calcium should come in to your mind at once. If you can get 8 ounces of fat-free milk, other than costing you 90 calories, it will give you 30% of the recommended calcium for a day. This means going for three glasses in a day is enough. Alternatively, you can blend milk into a sauce or a smoothie. To reap double benefits, go for fortified milk brands that are equipped with vitamin D.
Although consuming a whole cheese will meet daily calcium and vitamin D requirements, it can lead to gain in weight, which is bad news for your joints and bones. Eat a maximum of 1.5 ounces of cheddar cheese and it will cater for 30% of your daily calcium value. Avoid going to extremes.
Additionally, most cheese only have a small amount of vitamin D, which is far much below your daily needs.
These small fish are rich in both calcium and vitamin D., and are mostly found packed in cans. Surprisingly, their savory taste can be turned delicious if mixed with salads or pastas.
An egg will only cater for 6% of your daily vitamin D needs, but they are readily available. If you are on a weight loss plan, it may not be helpful if you go for the egg white. Vitamin D is actually found in the yolk.
Other than being a rich source of omega-3 fatty acids, a 3-ounce piece of sockeye salmon is enough to cater for a day’s vitamin D requirements. This implies that, other than being helpful for your heart, it will benefit your bones too.
If you don’t get adequate dairy products, spinach is the alternative source where you can obtain calcium. Four cups of cooked spinach is enough to meet your daily calcium requirements. Plus, it is a good source of vitamin A, fiber, and iron.
8. Fortified cereal
Some cereals, such as Walnuts and Kashi U Black Currants, Total Whole Grain, and Wheaties will meet about 25% of your daily vitamin D needs. Served especially at breakfast, fortified cereal can be a great way to keep your bones strong.
This is another type of a fatty fish which is a good source of vitamin D. You can get up to 200 UIs of the daily recommended Vitamin D intake by simply taking three ounces of canned tuna. Additionally, three ounces of Tuna will give 39% of the recommended calcium for the day.
10. Collard greens
This leafy green is full of calcium. Taking a cup of the cooked collards will cater for about 25% the amount of calcium you need in a day. You can enjoy it by easily sneaking it into your favorite dishes.
11. Orange juice
Majority of orange juice you will find in the market today are fortified with calcium and vitamin D. Check the labels to see their percentage contents. Researches have shown that the ascorbic acid contained in orange juice can increase the rate at which your body absorbs calcium.
There you go! Consuming the listed foods will get you strong bones and spare you from the wrath that comes with osteoporosis. According to their calcium and vitamin D contents, alternating the various sources in different meals will actually cater for the recommended day’s requirements. Keep your bones strong and walk, if not run, for miles at old age.