Calcium and Vitamin D are two essential nutrients that help in building strong bones. Calcium supports bone structure, whereas vitamin D enhances bone development and calcium absorption. No matter how young or old you may be, taking proper care of your bones is a must.
Although, most of us take them for granted, thinking bones as the hardest and strongest body part, over time they can deteriorate in quality. Most people these days, even teenagers are falling victim to osteoporosis- a condition where bones become weak and crack easily. In addition, the major reason behind weak, soft bones is poor eating habits. The article here adds light to some foods that are helpful for in sustaining healthy bones.
- Milk: This is the reason why your mother told you to drink a glass of milk every day. Milk is the key source of calcium as well as vitamin D. Although, other dairy products like ice cream and cheese are also great alternatives but while they contain calcium contents, most do not have vitamin D. Choose a brand fortified with vitamin D contents to double up the benefits.
- Yogurt: though sunlight is considered as the richest source of vitamin D, but some foods, like yogurt can also be a great alternative. A fat- free plain yogurt contains 20 and 30 percent of vitamin D and calcium respectively.
- Cheese: Although cheese is full of calcium, yet eating in excess can make you gain pounds. So, gulp just 1.5 ounces of cheddar cheese.
- Sardines: It may surprise you, but yes, sardines are a rich source of both calcium and vitamin D. However, they have a savory taste and appear a little odd but can be delicious in salads and pastas.
- Salmon: This fish is generally known for containing many omega 3 fatty acids, but it also has a larger contribution in your daily vitamin D intake. So, keep your heart as well as bones healthy by adding salmon to your daily diet.
- Beans: Add beans to your supper tonight, especially black, white, kidney and pinto beans. These are another great boost of calcium and magnesium.
- Eat Fruits And Veggies: Higher consumption of fruits and veggies means greater bone density and minerals in the body. These foods are loaded with a lot of essential nutrients that help in building strong bones.
- Eggs: Though eggs have the least amount of your daily vitamin consumption, but are an easy and rich source to get it. Just do not eat egg white, it is all true that they may cut down excess weight, but the essential vitamin D is found in egg yolk.
- Spinach: One cup of cooked spinach comprises almost 25 percent of your daily calcium consumption. Besides, it also contains iron, fiber and vitamin A.