As the body ages our bones are
particularly affected, they can become weak, brittle and break. Osteoporosis, a disease of the bone is common.
The two
nutrients required to protect our bones and keep us in good health are
calcium and vitamin-D. For strong bones and to prevent osteoporosis and
fractures they are vital.
Supplements
play a role in getting adequate amounts, but there are foods that will
give you the natural forms of these two nutrients while providing for healthy
eating.
Attached is an article that mentions some foods that are good
sources of both calcium and vitamin-D.
Here is the list of foods with calcium and vitamin-D for healthy bones:
- Yogurt- Fortified with vitamin D. 1 cup is the daily requirement for calcium.
- Milk-1%, 2% or skim milk gives 30% of calcium and is low fat.
- Low fat cheese- It only takes a small amount, about 1.5 ounces is 30% of calcium.
- Sardines-High in omega 3 fatty acids, they are also good source of both calcium and vitamin D.
- Salmon- High in Omega-3 fatty acids-3ozs is 100% of the daily requirement of vitamin D.
- Spinach-This green leafy vegetable has all the nutrients of vegetables-1 cup is 25% of daily. the requirement of calcium.
- Cereals-Good source of vitamin D.
- Tuna-Good alternative to red meat-A 3oz can is 39% of vitamin D.
- Collard green leafy vegetables.
- Orange juice.
Click here to read about them.
There is a recommended daily food intake for our age and gender. To work out the daily food intake for individuals.
CLICK HERE.
Including the above food products in the diet each day will provide the nutrition necessary for healthy bones.
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