When it comes to building strong bones, there are two key nutrients: calcium and vitamin D. Calcium supports your bones and teeth structure, while vitamin D improves calcium absorption and bone growth. These nutrients are important early in 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 prevent fractures.

Adults up to age 50 should get 1,000 milligrams of calcium and 200 international units (IUs) of vitamin D a day. Adults over 50 should get 1,200 milligrams of calcium and 400 to 600 IU of vitamin D. Get these nutrients by trying these 11 foods for healthy bones. The amount is not so strict, and you can intake more than 1,000 milligrams per day without any problem or damage. You cannot get overdosed on calcium and vitamin D.

Yogurt

Yes, everyone like yogurt! It is creamy, sour and always comes great when you need something lightyou’re your stomach. Most people get their vitamin D through exposure to sunlight, but certain foods, like yogurt, are fortified with vitamin D.

foods-to-gain-weight One cup of yogurt can be a creamy way to get your daily calcium. Stonyfield Farms makes a fat-free plain yogurt that contains 30% of your calcium and 20% of your vitamin D for the day. And though we love the protein-packed Greek yogurts, these varieties tend to contain less calcium and little, if any, vitamin D.

Milk

There’s a reason milk is the poster child for calcium. Eight ounces of fat-free milk will cost you 90 calories, but provide you with 30% of your daily dose of calcium.

Choose a brand fortified with vitamin D to get double the benefits. Can’t get three glasses a day? Try blending milk into a smoothie or sauce. This is easier way to consume milk, rather than drinking it alone.

Cheese

Just because cheese is full of calcium doesn’t mean you need to eat it in excess (packing on the pounds won’t help your joints!). Just 1.5 ounces (think a set of dice) of cheddar cheese contains more than 30% of your daily value of calcium, so enjoy in moderation. Most cheeses contain a small amount of vitamin D, but not enough to put a large dent in your daily needs. Still, you will not make it up for that small amount of vitamin D if you eat a lot of cheese on a daily basis.

Sardines

salmon-avocado-and-nutsAlmost any type of fish contains a lot of vitamin D. These tiny fish, often found in cans, have surprisingly high levels of both vitamin D and calcium. Though they may look a bit odd, they have a savory taste that can be delicious inpastas and salads.

Eggs

Though eggs only contain 6% of your daily vitamin D, they’re a quick and easy way to get it. Just don’t opt for egg white as they may cut calories, but the vitamin D is in the yolk. Also, do not eat too much of them, as can increase your cholesterol level.

Salmon

Salmon is known for having plenty of heart-healthy omega-3 fatty acids, but a 3-ounce piece of sockeye salmon contains more than 100% of your vitamin D. So eat up for your heart and your bones. Smoked salmon is one of the most favorite choices and it tastes really good.

Spinach

Don’t eat dairy products? Spinach will be your new favorite way to get calcium. One cup of cooked spinach contains almost 25% of your daily calcium, plus fiber, iron, and vitamin A.

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