Bone health and development related to the health and happiness of people
after elderly, in order to prevent osteoporosis and other diseases is necessary
to establish a good strong bones. To build strong bones, you need to have two
key nutrients: calcium and vitamin D. How to ensure the supply of these
nutrients through diet is? You can try the following 11 kinds of beneficial bone
health food.
1. Yogurt
The method most people get vitamin D is exposure to sunlight, in fact, certain foods also lets you easily add vitamin D, such as vitamin D-fortified yogurt.
The method most people get vitamin D is exposure to sunlight, in fact, certain foods also lets you easily add vitamin D, such as vitamin D-fortified yogurt.
2. Milk
As we all know, milk is rich in calcium, 8 ounces of skim milk provides 90 calories, but it can provide 30% of the daily requirement of calcium. Select a vitamin D supplement milk can also simultaneously two nutrients.
As we all know, milk is rich in calcium, 8 ounces of skim milk provides 90 calories, but it can provide 30% of the daily requirement of calcium. Select a vitamin D supplement milk can also simultaneously two nutrients.
3. Cheese
Just because cheese is rich in calcium intake on too much, it is worth the candle, because of the increased weight for no benefit to your bone health. Calcium cheese contains only 1.5 ounces more than 30% of the daily recommended amount, it is also the right amount of cheese to enjoy. Although most cheese all contain small amounts of vitamin D, but still far less than the daily needs of.
Just because cheese is rich in calcium intake on too much, it is worth the candle, because of the increased weight for no benefit to your bone health. Calcium cheese contains only 1.5 ounces more than 30% of the daily recommended amount, it is also the right amount of cheese to enjoy. Although most cheese all contain small amounts of vitamin D, but still far less than the daily needs of.
4. Sardine
These often appear in canned fish inside, vitamin D and calcium amazing. They taste delicious, pasta and salads can be placed easily replenish nutrients.
These often appear in canned fish inside, vitamin D and calcium amazing. They taste delicious, pasta and salads can be placed easily replenish nutrients.
5. Eggs
Although eggs contain only 6 percent of the daily requirement of vitamin D, but they get vitamin D is the fastest, simplest way. Vitamin D in the presence of egg yolk.
Although eggs contain only 6 percent of the daily requirement of vitamin D, but they get vitamin D is the fastest, simplest way. Vitamin D in the presence of egg yolk.
6. Salmon
Salmon rich in heart-healthy ω-3 fatty acids and famous, you do not know is that vitamin D a 3 ounces of salmon contains also enough to meet your daily needs.
Salmon rich in heart-healthy ω-3 fatty acids and famous, you do not know is that vitamin D a 3 ounces of salmon contains also enough to meet your daily needs.
7. Spinach
If you not eat dairy products, spinach may be the best way to get your calcium. Cup of cooked spinach contains 25% of the calcium you need each day, and rich in dietary fiber, iron and vitamin A.
If you not eat dairy products, spinach may be the best way to get your calcium. Cup of cooked spinach contains 25% of the calcium you need each day, and rich in dietary fiber, iron and vitamin A.
8. Fortified cereals
Some fortified cereals, like whole grains, can contain 25% of your daily requirement of vitamin D. If you do not have time to cook seafood or go sunbathing, cereals can be a delicious way to supplement vitamin D.
Some fortified cereals, like whole grains, can contain 25% of your daily requirement of vitamin D. If you do not have time to cook seafood or go sunbathing, cereals can be a delicious way to supplement vitamin D.
9. Tuna
Tuna is also a good source of vitamin D, three ounces of canned tuna contains 154 IU of vitamin D, about 39% of the recommended daily intake.
Tuna is also a good source of vitamin D, three ounces of canned tuna contains 154 IU of vitamin D, about 39% of the recommended daily intake.
10. Kale
Kale is also a good source of calcium. Calcium cup of cooked kale contains more than 25% of the daily recommended intake.
Kale is also a good source of calcium. Calcium cup of cooked kale contains more than 25% of the daily recommended intake.
11. Orange juice
Freshly squeezed orange juice also contain neither calcium vitamin D, which are usually needed fortification. For example, fortified orange juice, calcium and vitamin D. Meanwhile, research shows that orange juice ascorbic acid can promote the absorption of calcium, so fortified juice can also be a healthy choice.
Freshly squeezed orange juice also contain neither calcium vitamin D, which are usually needed fortification. For example, fortified orange juice, calcium and vitamin D. Meanwhile, research shows that orange juice ascorbic acid can promote the absorption of calcium, so fortified juice can also be a healthy choice.