Best Foods for Strong Bones – After 30s people tend to lose their bone density and mass. But with a good and favourable diet they can significantly minimize the risk of weak skeleton. To build a strong skeleton and bone you need two essential nutrients – vitamin D and calcium. Vitamin D enhances the calcium absorption and promotes bone growth, while calcium supports the bones and teeth structure.
These nutrients are very helpful and crucial in early age, but you may also need them when you grow older. As you get older a condition called osteoporosis develops which is characterized by breaking and brittle bones. So, in such condition it becomes essential to supply plenty of vitamin D and calcium to your bones to delay the disease and prevent fractures of bones. So, get those bone friendly nutrients from these Best Foods for Strong Bones.
Yoghurt
People usually get sufficient amount of vitamin D from sunlight, but there are certain foods like yoghurt which is fortified with vitamin D. Consumption of one cup of yoghurt daily can help you get the daily dose of calcium. But ensure to consume fat free plain yoghurt which comprises of 20% of vitamin D and 30% of calcium which is required daily by your body for healthy bones.
Milk
Milk is the dairy product which is often prescribed to child and the reason behind is its rich content of calcium. 8 ounces of fat free milk would supply your body with 90 calories, but it would also provide the daily requirement of 30% calcium. It is important that you choose the brand that is fortified with vitamin D to double its power and benefits.
Cheese
Cheese is the super food that is rich in calcium and most of the people consider eating it for this reason. But, you don’t have to eat it in excessive quantity as it would also supply calories which would increase your overall weight. Start with just 1.5 ounces of cheddar cheese which comprise of over 30% of daily value of calcium. You must always prefer using it in moderation for optimal benefits from it.
Sardines
Another super food to consume for healthy bones is sardines which is the tiny fish often available as canned food. This sea food has higher amount of vitamin D as well as calcium. However, the taste of the fish is a bit savoury and hence most of the people may find it odd to consume. So, you can prepare salads and pastas using this fish and get the daily dose of vitamin D and calcium.
Salmon
Salmon is the super food which is rich in heart healthy omega 3 fatty acids. But the 3 ounces of sockeye salmon comprises of over 100% of vitamin D which is healthy both for your heart as well as for bones. Consuming salmon once in a week along with other Indian Foods for Strong Bones can benefit your both bone health and heart health.
Tuna
This is the fatty fish and it is mainly consumed because it supplies required amount of vitamin D to your body which is helpful for healthy bones. Tuna is mainly available as canned food and 3 ounces of canned tuna usually comprise of 154 IU or 39% of daily dose of sunshine vitamin. You are not required to consume it alone as you can combine it with salads or you may enjoy the low fat and low calorie Tuna Melt Tacos which is the ultimate way to enjoy required amount of calcium and vitamin D for healthy bones.
Fortified Cereals
There are a wide variety of fortified cereals like walnuts, currants and Kashi U Black and total whole grain and all these cereals usually comprise of 25% of your daily dose of vitamin D. If you are running out of time and have less time for preparing your meals with Tuna, Salmon or vegetables or even getting the sunlight is a hurdle for you, then these cereals can be your tasty way to get the daily dose of vitamin D for healthy bones. So, ensure to include them into your daily regime to have healthy and stronger bones.
These were some of Female Health Tips for healthy bones which you may try to prevent bone mass loss and fractures due to weak bones. There are many other super foods which you may try to make your bones stronger and healthy and prevent it from becoming weak in older days. Ensure to consume the foods in proper quantity to get only the required daily dose of vitamin D and calcium for stronger bones.
