11 food for healthy bones

 

11 food for healthy bones
Do you know what food is good for bones? These are the foods that provide the nutrients to build bones and fight osteoporosis, especially for older people.Two important nutrients for maintaining strong bones is calcium and vitamin D. Calcium supports bone and tooth structure while vitamin D improves calcium  absorption and bone's growth.

1. Yogurt
Most people get vitamin D through exposure to sunlight.But you can add vitamin D through the foods you eat like yogurt.A cup of yogurt can be a good way for you for calcium supplements. Yogurt can  give you daily 30% calcium.

2. Milk
Milk has always been the poster child for calcium, because only 237ml low-fat milk will create 90 calories but it gives you 30% calcium needs in return. Please select brand milk fortified with vitamin D helps to effectively doubled. If you are unable to drink 3 glasses of milk per day, you can mix  them with juice or sauce.

3. Cheese
Cheese contains calcium but it does not mean that you can eat it too much. Only 1.5 ounces (about 1 dice) cheese give you more than 30% of daily calcium needs.Most cheeses contain small amounts of vitamin D, but it is not enough to provide for your daily needs.

Related Links - 5 habits of healthy thin people that you should learn
                         7 reasons why tea is better than coffee
                         8 things not to do after meals
                         Benefits of Exercise and Detox – Detoxify Your Body With Robotize

4. Sardines
These small canned fish has vitamin D and calcium so much. Although they may look a bit strange but we have a good flavor, especially in pasta and salad.

5. Eggs
Although eggs provide for you only 6% of vitamin D each day but they absorb vitamin D very quickly.

6. Salmon
Salmon are known to have a lot of omega-3 fatty acids that benefit the heart. 3-ounce (93.3 g) salmon contains 100% more vitamin D. So, let's eat salmon for the heart and health of your bones.

7. Spinach
If you do not eat dairy products, spinach (propeller) will be a better way for you to absorb calcium. A bunch of cooked spinach contains almost 25% of daily calcium. Besides the spinach also have fiber, iron and vitamin A.

8. Nuts and grains
Some seeds such as black grapes, walnuts, whole grains and wheat containing up to 25% of vitamin D daily. When you do not have time to cook salmon or sunbathing, the cereal is a good way to get your vitamin D.

9. Tuna
Tuna and some other fatty fish are good sources of vitamin D. About 3-ounce canned tuna contains 154 IU 39% equivalent daily dose of vitamin D. Try your tuna to absorb vitamin D and calcium.

10. Green vegetables
Spinach and broccoli contains a lot of calcium. Cooked vegetable is containing more than 25% of calcium daily.


11. Orange Juice
A glass of freshly squeezed orange has no calcium or vitamin D, but it enhances the absorption of calcium and vitamin D.