Bones are a VERY important part of our body to keep healthy. When it comes to building strong bones, there are two key nutrients: calcium and vitamin D. Calcium supports your bones and teeth structure, while vitamin D improves calcium absorption and bone growth. One of the best lines of defense is your diet to get these is eating the right foods can give you the maximum bone strength and boost your bone density at any age.
Here are some suggestions to get your bone-health on.
1. MILK: Calcium is the cornerstone of strong bones. Adults up to age 50 need 1,000 milligrams per day. Beginning at age 51, women need 1,200 milligrams every day, and when men hit 71, they need to hit that mark, too. The pop star of calcium sources is undoubtedly milk. A single 8-ounce cup of milk, whether skim, low-fat, or whole, has 300 milligrams of calcium.
2. YOGHURT: Not a milk drinker? A cup of yogurt has at least as much calcium as an 8-ounce cup of milk. And 1 ounce of Swiss cheese has nearly as much.
3. SARDINES: Milk and dairy products are not the only ways to get calcium. Another excellent source is sardines. All those little fish bones have just what you need to build bone mass in your own body
4. GREENS: You might be surprised to learn that calcium is plentiful in many vegetables. Go for dark leafy greens such as bok choy (seen above), Chinese cabbage, and kale.
5. FORTIFIED FOODS: If dairy products, sardines, and leafy greens leave you cold, consider eating fortified foods. These are products that do not naturally contain calcium but have been enhanced with varying amounts of the essential mineral.
6. SOY FOODS: Half a cup of calcium-enriched tofu contains over 400 milligrams of calcium. Soy milk is usually fortified with 300 milligrams of calcium per cup.