Osteoporosis is a disease in which bones becomes brittle and fragile and breaks easily, osteoporosis occur due to deficiency in calcium and Vitamin D. Do you know Women are more likely to suffer from these diseases than men, and require more calcium and Vitamin D?
Calcium, a mineral supports teeth and bone structure by storing it into bones, and vitamin D improves calcium absorption in body. As we continue to age, our body requires more of calcium and Vitamin D. Osteoporosis probability increases with age, and after 50, probability is higher.
Adults up to age 50 needs 1000 mg of calcium and 200 IUs of Vitamin D per day, and adults over 50 needs 1200 mg of calcium and 600 IUs of Vitamin D per day.
Include foods that are rich in calcium and Vitamin D and keep your bones healthy.
15 Best Foods For Healthy Bones
Yogurt is a good source of calcium and Vitamin D, although Vitamin D is best absorbed through sunlight, but yogurt is fortified with Vitamin D. It contains more calcium and Vitamin D than milk, because of its preparation. 8 ounce low fat yogurt contains 42% of RDA of calcium.
Milk contains a lot of calcium, so products made of milk will surely contain calcium. Cheese has a bit of Vitamin D and lot of calcium, a small serving of cheese is beneficial, but having more cheese will add on more calories only. 1.5 ounce of cheese contains more than 30% of RDA of calcium. So enjoy cheese but not in moderate quantity.
Milk contains more than 30% of RDA of calcium, and some brands fortified with Vitamin D, and milk contains fewer calories making milk a good option for calcium. Milk is best source of calcium for kids.
Vitamin D is hard to found in foods but Salmon is best source of Vitamin D. one serving of salmon contains more than 100% of RDA of Vitamin D. Salmon is also a good source of Omega-3 fatty acids.
If you are allergic to dairy foods or you don’t like them then have spinach. It’s another best way to get calcium. One serving of cooked spinach contains around 25% of RDA of calcium.
If you are non-vegetarian, then you can never go wrong with catfish, its least expensive fish and best source of Vitamin D than other fishes.
7. Almond butter
Almond butter has no cholesterol, low fat and high protein than other butters. Almond contains higher calcium per serving in comparison to other nuts. So have a handful of almonds or in butter form and make your bones healthy.
Tuna is another fatty fish that contains higher amount of Vitamin D. One serving of tuna provides 39% of RDA of Vitamin D along with potassium, magnesium and omega-3 fatty acids.
9. Green leafy vegetables
Collard green, kale, watercress, arugula. broccoli – these dark and green leafy vegetables are best source of calcium after dairy products. Collard green serving provides 25% of RDA of calcium.
10. Fortified cereal
Total whole grains, walnuts and wheaties one serving contains 25% of RDA of Vitamin D. Cereals are tastier way to get Vitamin D.
Eggs are easy way to get Vitamin D and cut on calories. Vitamin D is in yolk only and one serving contains 6% of RDA of Vitamin D.
These fish contain high level of calcium and Vitamin D, and can be eaten in delicious pastas and salads.
13. Orange juice
Orange juices are fortified with Vitamin D and calcium.
14. Soy Drink
Soy drink is a good source of calcium and a serving of 200ml of drink contains 178 mg of calcium.
One serving of tofu contains 372 mg of calcium.
Do add these foods in your diet and keep your bones healthy. Do comment which foods you prefer for calcium and Vitamin D.
What do you eat for your healthy bones ? Let us know !
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