Remember as kids when our moms would keep encouraging us to have our daily dose of milk? We all know the good intentions behind it, even though it may not have been an all-time favorite thing growing up. Milk, among many other foods is rich in calcium. Calcium as we all know is vital for good bone health. Keeping your bones strong will really help you in the long run and keep you fighting fit against the natural aging process.
Vitamins for Bones
There are many vitamins and nutrients which can improve your bone health, take a look at a few of them.
Calcium has always been known as an important vitamin for strong bones. It not only helps in bone building but also slows down the pace of bone loss. It is usually recommended that the average adult consumes at least 1000 mg of calcium a day for good bone health. Make sure you indulge in calcium-rich foods every day to get your daily dose.
Vitamin D is another very important element for good bone health. Vitamin D actually enables your body to absorb more calcium. Vitamin D can also help prevent osteoporosis. There are many foods that can supply your daily dose of vitamin D. We would suggest that the best way to get your vitamin D is naturally, from the sun. Even 10-15 minutes of exposure to the sun early in the morning should suffice. Vitamin K2 and magnesium are also very important for strong bones.
Food for Strong Bones
Yogurt: Yogurt is a great source of vitamin D. If you don’t like getting out in the sun too much, yogurt is your best bet for your daily vitamin D intake. Greek yogurt tends to have less vitamin D content as compared to regular yogurt.
Milk: We all know that milk is a staple when it comes to strengthening your bones. Milk is an excellent source of calcium. If you are lactose intolerant, there are lots of other calcium-rich foods you can try like kale, broccoli and sardines.
Cheese: Cheese is another great source of calcium and it tastes great too! A regular-sized cheddar cheese cube can deliver at least 30 percent of your daily calcium requirement. Some cheeses also contain a small amount of vitamin D.
Spinach: If you don’t like dairy products, spinach is your go-to food. A cup of spinach soup should give a good dose of calcium. It is also rich in fiber, iron and vitamin A.