11 Foods for Healthy Bones

 11 Foods for Healthy Bones

Build a strong structure

When it will  comes to building a strong bones, there are mainly two key nutrients are present : calcium and also vitamin D. Calcium supports your bones and then  teeth structure, while vitamin D that  improves calcium absorption and then  bone growth. 
These nutrients are very  important  for early in your life, but they may also help as you age. If you develop the osteoporosis, a disease characterized by brittle and breaking bones, getting plenty of  the calcium and vitamin D may slow the disease and then prevent fractures. 
Adults up to an 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 amount of  nutrients by trying atleast these  11 foods for your healthy bones.
Yogurt
Most of the  people can get their vitamin D through an  exposure to the sunlight, but certain foods, like yogurt, are fortified with the 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  atleast 30% of your calcium and then 20% of your vitamin D for the day. 
Milk
Theirs is a reason milk is then  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.
Cheese
Just because of the cheese is full of calcium and does not  mean you need to eat it in excess (packing on the pounds wont  help your joints!). Just 1.5 of cheddar cheese contains more than 30% of your daily value of the calcium, so enjoy in the moderation. 
Most of the cheeses may contain  very little amount of vitamin D, but not enough to put a large dent in your daily needs.
Sardines
These are  tiny fish, often found in the cans, have an surprisingly high levels 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 pastas and in the salads.
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Eggs
Though  the eggs are only may contain 6% of your daily vitamin D, they is a quick and an 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
Salmon is the best known for having an  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.
Spinach
Don’t consume high amount of  dairy products? Spinach will be your new favorite way to get more calcium. One cup of cooked spinach may contains almost 25% of your daily plus fiber,calcium, iron, and vitamin A etc.
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
Tuna, is  the fish which is highly fat content ,it  is  having a good source of vitamin D. There are three ounces of canned tuna  may contains 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.
Collard greens
Like spinach, this is the  leafy green often enjoyed in the south of the Mason-Dixon line is the full of calcium. Plus you can easily sneak it into your favorite foods, likethat uber-healthy frittata.
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 fortified drink.



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