Building strong bones requires you to up your calcium and vitamin D intake. Calcium is needed to maintain the structure of your teeth and bones, while vitamin D helps in absorbing calcium and promoting bone growth. Though vitamin D and calcium benefit individuals greatly in their early stages, it may help people as they age as well, as it slows down the progression of vitamin D and calcium.
Read On To Know More About The Top 12 Foods You Should Be Eating For Healthy Bones:
While a majority of individuals get their vitamin D by staying out in the sun, yogurt is one such food that comes fortified with vitamin D. Eating a cup of yogurt daily may also help you meet your daily calcium requirements. Greek yogurt, while packed with protein, does not contain much calcium and vitamin D. Choose regular, unsweetened yogurt to keep your bones healthy.
If you’re not into dairy, try tofu, one of the best non-dairy food sources of calcium. A one-half cup of tofu, fortified with calcium, provides you around 20 percent of your daily calcium intake. It is important to note that not all varieties of tofu are calcium-rich. So, check the label before buying tofu to know whether it’s calcium-fortified.
Milk is extremely good for your bones, due to its calcium content. Eight ounces of low-fat milk provides you nearly 90 calories, along with 30 percent of your daily calcium needs, which makes it worth drinking. Vitamin D-fortified milk is also available. Therefore, try choosing this variety to reap the benefits of vitamin D for your joints as well.
If you’re budget restricts you from buying fresh fish every week, choose canned tuna for keeping your bones healthy. A three-ounce serving of canned tuna provides you nearly 50 percent of your daily vitamin D needs. While there are concerns about mercury levels in certain fish, health experts confirm that moderate fish intake every week outweighs these risks by a mile.
Cheese is loaded with calcium, which is essential for your bones. Only 1.5 ounces of cheese provides you with more than 30 percent of your daily calcium needs. However, go slow on the cheese, as it may increase your waistline’s circumference. Cheese also contains a small percentage of vitamin D.
Certain ready-to-eat cereals are also fortified with vitamin D. You should check the labels to ensure that the respective cereal contains a minimum of 10 percent of your daily vitamin D needs.
Sardines are also excellent food sources of calcium and vitamin D, making them ideal for your bones. This tiny fish is delicious and may be relished in food preparations such as salads and pastas.
Almonds are also good for your bones, due to their magnesium concentration. Magnesium is needed to keep your bones strong. It is important to get enough magnesium in your diet, as nearly 50 percent of magnesium in the body, is concentrated in the bones. You only need to be careful about your almond intake, as it’s calorie-dense.
While egg yolk contains a fair deal of cholesterol, you shouldn’t throw it away all the time. Egg yolk is an excellent source of vitamin D, where a single egg yolk contains around 6 percent of your daily vitamin D needs. Egg whites don’t contain any vitamin D.
Apart from being an excellent source of omega-3 fatty acids, salmon is also good for your bones. This is due to the fact that a three-ounce serving of this fish provides you with more than 100 percent of your daily vitamin D needs. Eating salmon on a regular basis will not only keep your heart strong, but your bones as well.
Soybean is also good for your bones, due to its magnesium content. Half-cup of cooked soybeans offers you nearly 20 percent of your daily magnesium requirements. You can add cooked soybean to salads and stir-fries, as they are good sources of protein as well.
You don’t have to restrict yourself to dairy, when it comes to getting enough calcium. Spinach is packed with calcium as well, which is essential for your bones. A single cup of cooked soybeans provides you nearly 25 percent of your daily calcium requirements. Not only that, spinach is a fine source of iron, vitamin A, and fiber.
Oranges are also good for keeping your bones healthy and strong. While oranges do not have enough vitamin D and calcium on their own, several fortified orange juices exist, which contain a significant amount of calcium and vitamin D.