Calcium and vitamin D are the two key nutrients that play a vital in the overall health of bones. Bones provide support for the muscles and protects the internal organs. Strong bones protect against osteoporosis.
Calcium is essential for growth of bone in infancy,childhood and adolescence. It is a mineral that strengthens bones and teeth. Vitamin D on the other hand, helps to absorb the calcium and improves the bone health. In order to maintain good bone health and prevent osteoporosis, it is necessary to eat right!
One should opt for foods that are rich in calcium, vitamin D and protein such as milk and milk products, eggs,almonds, spinach, tuna, salmon et cetera.
Vitamin D is abundantly found in sunlight. Very few foods are a source of vitamin D. In today's article we have listed out few foods that are good for the overall health of your bones. Read on to know more about it.
Yoghurt is a rich source of vitamin D. One cup of yogurt a day contributes towards the daily requirement of calcium and strengthens your bones. It also prevents osteoporosis.
Milk and Egg
Milk is the best source of calcium. Consuming milk regularly reduces the risk of low bone density. Egg yolk contain vitamin D which is very much essential for stronger bones. Consuming milk and whole eggs serves the purpose of getting good amount of calcium and vitamin.
Consuming half a cup of almonds a day adds up about 18% of calcium intake per day. Almonds not only strengthens the bones but aids in weight loss and promotes heart health.
Salmon can serve your daily need of vitamin D. It is packed with vitamin B12 and calcium. Salmon also prevents certain cancers and improves the health of skin and hair.
Spinach is the best option for those who don't like consuming dairy products. Spinach contains 25% of daily intake of calcium. It is also a great source of vitamin A, K fiber, iron and calcium.
Broccoli is a super food which has high amounts of vitamin K and calcium. Thus, it is great for bone health and bone strength. Adding broccoli in your daily diet prevents osteoporosis and improves your immune system.
Sipping on orange juice early morning is a great way to start your day. Oranges are rich in vitamin C. It also contains bone strengthening calcium. Orange provides 6% of calcium intake per day.