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Top 10 Foods For Healthy & Strong Bones

Healthy food makes the healthy body, and healthy bones makes us strong.

There are certain food that are rich in calcium and many other nutrient that enhance the growth of bone tissues during childhood. If consumed in adequate quantity it helps our bone to become strong and healthy.

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Here are top 10 foods that can help you to get healthy & strong bones.

1. Milk 

Milk on Spoon

Milk provides Calcium & other vitamins.

When we think of getting calcium, milk becomes the first choice. But with higher amount of fats milk should not be the first choice of food to increase calcium intake.

To avoid fats one can opt for low-fat brands of milk.

2. Yogurt
Yogurt is another milk product that can provide the good amount of Calcium. One or two serving of yogurt is enough to get good amount of Calcium.Yogurt Can

3. Green Leafy Vegetables 

Green, leafy vegetables are the richest source of fibers, anti-oxidant, vitamins and minerals.

They are good to boost immunity and known to improve the general health condition of the body.

But that not the reason you should be eating these vegetables. These green, leafy vegetables provide handful amount of vitamin K which plays an important role in Calcium regulation and help the body to build healthy bones.

Vit. K also found to be linked to bone density & supplement of Vit. K increases the mineral density of bones and reduces the fracture rates in osteoporotic people. [1]

4. Cheese

cheese-crackers

Cheese can also provide a good amount of Calcium.

But you need to eat it in moderate quantity as it can bring the lot of fat on the table. Excess fat will lead to weight gain, which is not a good condition for joints.

1 ounce of cheddar cheese can provide approximately 20 to 25%  of your daily need of Calcium.

5. Sardines

sardines-fish
Sardines are the fish that contain an abundance of Vitamin D & Calcium.

They are the most healthy fish to eat and provides several vitamins, minerals, omega-3 fatty acids, proteins & calcium. [2]

6. Eggs

three eggs

Eggs can provide you approximately 5 to 6% of your daily need of vitamin D.

Vitamin D is found in egg yolk.

7. Salmon

Salmon Appetizer

Salmon is packed with omega-3 fatty acids & vitamin D.

So it is good for the health of heart and bones. 3 ounce of salmon provides more than 100% of the daily need of vitamin D. [3]

8. Spinach

Spinach Smoothie Green

We already discussed the value of green leafy vegetables in our diet to improve the health of bones.

Spinach provides 20 to 25% of daily calcium need. It also provides fibers, vitamins, and anti-oxidants.

9. Fortified Cereals

Cereals-cornflakes

Such as corn flakes, raisin bran, walnuts etc provides the abundance of calcium in just one serving.

They also contain 20 to 25% of the daily need of vitamin D.

10. Tuna

Tuna Fish Sushi

One more fatty fish that serves the great amount of vitamin D.

3 ounce of canned tuna fish provides 154 IU of vitamin D.

In case if you are wondering how much calcium and vitamin D one should have every day; here is a chart that explain recommended dose of each.

Recommended Calcium Vitamin D



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