11 Calcium Rich Foods for Strong Healthy Bones In The Body: Build a strong structure. When it comes to building strong bones. There are mainly two essential nutrients are present that is, calcium and also vitamin D.
Calcium supports your bones and then teeth structure, while vitamin D improves calcium absorption and then bone growth.
These nutrients are essential for early in your life, but they may also help as you age. If you develop osteoporosis, a disease characterized by brittle and breaking bones, getting plenty of calcium and vitamin D may slow the disease and then prevent fractures.
Adults up to the age of 50 should get 1,000 milligrams of calcium and also 200 international units (IUs) of vitamin D a day. Adults over 50 should get 1,200 milligrams of the calcium and 400 to 600 IU to get vitamin D. Get these high amounts of nutrients by trying atleast these 11 foods for your healthy bones.
- Most of the people can get their vitamin D through exposure to the sunlight, but certain foods, like yogurt, are fortified with vitamin D.
- Take a cup of yogurt which can be a creamy way to get your daily calcium.
- Stonyfield Farms makes a fat-free plain yogurt that contains at least 30% of your calcium and then 20% of your vitamin D for the day.
- Theirs is a reason milk is the poster child for the calcium.
- Eight ounces of fat-free milk will cost you for 90 calories, but provide you with atleast 30% of your daily dose of calcium.
- Can’t get three glasses in a day? Try the blending milk into a smoothie or sauce.
- Just because the cheese is full of calcium and does not mean you need to eat it in excess (packing on the pounds won’t help your joints!).
- Just 1.5 of cheddar cheese contains more than 30% of your daily value of the calcium, so enjoy in moderation.
Most of the cheeses may contain a minimal amount of vitamin D, but not enough to put a significant dent in your daily needs.
- These are tiny fish, often found in the cans, have a surprisingly high level of both vitamin D and then calcium.
- Although they may look for a bit odd, they may have a savory taste that can be very delicious in pasta and the salads.
- Though the eggs are only may contain 6% of your daily vitamin D, they are a quick and easy way to get it.
- Just do not optimum for egg whites—they may cut calories, but the vitamin D is in the yolk.
- Salmon is the best known for having plenty of heart-healthy omega-3 fatty acids, but a 3-ounce piece of the sockeye salmon contains more than 100% of your vitamin D.
- So eat up for your heart and then your bones.
- Don’t consume a high amount of dairy products? Spinach will be your new favorite way to get more calcium.
- One cup of cooked spinach may contain almost 25% of your daily plus fiber, calcium, iron, and vitamin A, etc.
8. Fortified cereal:
- Certain cereals—like Kashi U Black Currants and then Walnuts, Total Whole Grain, and also Wheaties—contain up to 25% of your daily vitamin D.
- When you do not have time to cook salmon or get out in the sun, cereals can be a tasty way to get your vitamin D.
- Tuna is the fish that is high-fat content, and it is having a good source of vitamin D.
- There are three ounces of canned tuna may contain 154 IU or about 39% of your daily dose of the sunshine vitamin.
- Try these low-cal tuna melt tacos as a way to sneak in the vitamin D and then calcium.
10. Collard greens:
- Like spinach, this leafy green often enjoyed in the south of the Mason-Dixon line is full of calcium.
- Plus you can easily sneak it into your favorite foods, like that uber-healthy frittata.
11. Orange juice:
- A glass of the fresh-squeezed OJ does not have calcium or vitamin D, but it is often fortified to contain these nutrients.
- Try the Tropicana’s Calcium + Vitamin D to get a boost of these essentials.
- Also, studies that have shown that the ascorbic acid in OJ may also help with calcium absorption, so you may be more likely to get the benefits of this healthy drink.