In building strong bones, two key nutrients are of utmost necessity, namely: vitamin D and calcium. Calcium works to support the structure of the bone and teeth, vitamin D, on the other hand, improves the absorption of calcium and growth of the bone.
These nutrients (vitamin D and Calcium) are important and should be taken in quite early in life.
However, it’s also not too late to take them in old age. Osteoporosis is a disease characterized and known by brittle and breaking bones; enough calcium and vitamin D in the body will slow down the disease and also prevent fractures.
One thousand milligrams of calcium is the recommended daily dosage of calcium for adults up to the age of fifty, along with two hundred international units (IUs) of vitamin D on a daily basis.
The recommended daily dosage for adults over the age of fifty is 1,200 milligrams of calcium along with 400 to 600 International Unit of vitamin D.
These 10 foods for a healthy bone are a perfect way through which you can access these nutrients in sufficient quantities.
Several people resort to the harsh rays of sunlight to get their vitamin D. however, certain foods, just like yogurt, have sufficient vitamin D component in them.
A cup of yogurt is one creamy and delicious way to get your daily calcium. Go for yogurts with high calcium content and your bones will thank you for it. Yogurt also serves as a moisturizer.
When used as a face mask, it clears your face and reduced the need for acne breakout. To know how to use yogurt as a face mask, check here.
Milk as a custodian of these nutrients should be no news to us. The various television stations and billboards around us let us in on this fact. Although there is a chance of calorie multiplication with increased milk consumption, your effort will be rewarded with sufficient calcium to strengthen your bones. Choose a brand of milk that is fortified with vitamin D to provide you with double the benefits for your bones.
Although cheese is full of calcium, you do not have to eat so much of it, as this will cause you to gain unnecessary weight. Just 1.5 ounces of cheddar cheese actually contains up to 30% of your necessary daily requirement for calcium.
Sardines have surprisingly high levels of calcium and vitamin D. They also have a sweet taste that is delicious in salads and pasta.
Eggs contain 6% of your daily dose of vitamin D, a very quick and an easy way to get it. However, in dealing with eggs, go for the yolk. The vitamin D is in the yolk.
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.
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.
Certain cereals contain up to 25% of the daily vitamin D. this is a ready option when you’re not anger for salmon When you don’t have time to cook salmon or get out in the sun, cereals is a sure tasty way to get your vitamin D.
Tuna, a type of fatty fish, is a really good source from which you can get the vitamin D nutrient. Three ounces of tuna contains 154 IU or close to 39% of your daily dose of the vitamin.
This case is similar to spinach. This leafy green south of the Mason-Dixon Line is quite full of calcium. One cup of collards (cooked) contains above 25% of your daily requirement of calcium.