There are 2 keys nutrients to help you build strong bones, they are calcium and vitamin D. Calcium supports your bones and teeth structure, and vitamin D improves calcium absorption and bone growth. Adults up to 50 years old should get 1000 mg of calcium and 200 IU of vitamin D per day. And adults over 50 should get 1200 mg and 400 to 600 IU. You can get these nutrients on these following foods:
You can get vitamin D by exposure to sunlight but yogurt also fortified with vitamin D. Greek yogurt has less calcium and little vitamin D.
Eight ounces of fat free milk will provide you with 30% of your daily dose of calcium. You can choose the one that fortified with vitamin D to double the benefits. And you can also turn them into smoothie or sauce.
Just 1.5 ounces of cheddar cheese contains more than 30% of your daily dose of calcium.
This fish has a high level of both vitamin D and calcium. You can use their savory cheese in pasta and salad.
They are quick and easy to get, and the vitamin D is in the yolk.
Beside rich in omega 3 fatty acids, salmon also rich in calcium. 3 ounce piece of sockeye salmon contains more than 100% of your daily dose of vitamin D.
One cup of cooked spinach contains almost 25% of daily calcium. They also contains fiber, iron, and vitamin A.
8. Fortified cereal
Certain cereal contains up to 25% of your daily vitamin D.
Tuna is also agood source of vitamin D. 3 ounces of canned tuna can fulfil 39% of your daily dose of vitamin D.
10. Collard greens
This greens is full calcium. 1 cup of cooked collard contains more than 25% of your daily calcium.
11. Orange juice
A glass of fresh orange juice doesn’t contains calcium or vitamin D, but there are fortified juice that rich in this nutrients. Studies have shown that ascorbic acids found in orange juice may help the calcium absorption.
You must also know what type of foods that weakens your bone