Foodsfor Healthy Bones
When it comes to building strong bones, there are two key nutrients: calcium and vitamin D. Calcium supports 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 the person ages. If one develops 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. These nutrients may be sourced from these 11 foods for healthy bones:
Most people get their vitamin D through exposure to sunlight, but certain foods, like yogurt, are fortified with vitamin D. One cup of yogurt can be a creamy way to get one’s daily calcium. And though most people love the protein-packed Greek yogurts, these varieties tend to contain less calcium.
There's a reason why milk is the poster child for calcium. Eight ounces of fat-free milk contains 90 calories, but provide 30 percent of a person’s daily dose of calcium. A brand fortified with vitamin D is preferable, in order to get double the benefits.
Just because cheese is full of calcium doesn't mean it shall be eaten in excess (packing on the pounds
Yogurt.
Milk.
Cheese.
won’t help the joints!). Just 1.5 ounces (the size of a set of dice) of cheddar cheese contains more than 30 percent of one’s daily value of calcium, so it can be enjoyed in moderation. Most cheeses contain a small amount of vitamin D, but not enough to put a large dent in one’s daily needs.
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 in pastas and salads.
Sardines.
Eggs.
Though eggs only contain 6 percent of a person’s daily vitamin D requirement, they're a quick and easy way to get it. Just don’t opt for egg whites – they may cut calories, but the vitamin D is in the yolk.
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 percent of a person’s daily vitamin D requirement.
Spinach. For those who don't eat dairy products, spinach is another way to get calcium. One cup of cooked spinach contains almost 25 percent of a person’s daily calcium requirement – plus fiber, iron, and vitamin A.
Fortified cereal.
Certain cereals contain up to 25 percent of one’s daily vitamin D requirement. When not having the time to cook salmon or get out in the sun, cereals can be a tasty way to get one’s vitamin D.
Tuna.
Tuna, another fatty fish, is a good source of vitamin D. Three ounces of canned tuna contains 154 IU, or about 39% percent of one’s daily dose of the sunshine vitamin.
Collard greens.
Like spinach, this leafy green is full of calcium. One cup of cooked collards contains more than 25 percent of one’s daily calcium. Plus, it can be easily sneaked it into favorite foods, like frittata.
Orange juice.
A glass of fresh-squeezed orange juice doesn't have calcium or vitamin D, but it's often fortified to contain these nutrients. Also, studies have shown that the ascorbic acid in orange juice may help with calcium absorption, so one may be more likely to get the benefits of this fortified drink.