10 Healthy Foods For Your Bones

Bones are alive. The cells in the bones are born, grow old and die, only to be replaced by newer cells. People often think that their bones are “lifeless”. The human skeletal system is a complex, slowly changing structure. This structure is made of:

• Collagen, a protein that gives bones their flexibility.
• Calcium-phosphate mineral complex, which makes the bones strong.
• Bone cells, which remove and replace weakened sections of the bones.

Strong bones need two key elements: calcium and vitamin D. Calcium supports the bones and teeth structure while vitamin D improves calcium absorption and promotes bone growth.

If you develop osteoporosis, then the disease makes your bones brittle. Getting sufficient calcium and

vitamin D slow down the effects of the disease.

Adults under the age of 50 need 1000 milligram of calcium and 200 international units (IUs) of vitamin D every day. People over 50 need 1200 milligrams of calcium and 400 to 600 IU of vitamin D per day. While calcium supplements are available, the simplest and most delicious way to take calcium is to eat calcium-rich food.

1. Yogurt: While most people get vitamin D from the exposure to the Sun, certain foods like yogurt contain lot of vitamin D. Just one cup of yogurt is enough to get the daily requirement of calcium. Fat-free plain yogurt contains more calcium than Greek yogurts.

2. Milk: Eight ounces of fat-free milk will cost you 90 calories while giving you 30% of your daily calcium requirement.  Try to look for the brand which also provides vitamin D along with calcium.

3. Cheese: While cheese has plenty of calories, it is also rich in calcium. So take care not to eat too much of it. Just 1.5 ounces of cheese are enough to meet 30% of your daily calcium requirement. Most cheese contains a small amount of vitamin D, but sadly it is not enough to meet the daily requirement.

4. Sardines: They are small fish often sold in cans. They contain high concentration of vitamin D and calcium. While undoubtedly they look odd, they are delicious to the tongue and healthy to the bones.

5. Eggs: They are no doubt a complete food. No wonder children and adolescents are given at least one egg every day to eat. While the egg contains just 6% vitamin D, it is present in an easily absorbable form.

6. Salmon: It is well-known for containing omega-3 fatty acids. A single 3 ounce piece of salmon will provide you the required calcium. Thus, salmon may be said to be healthy for the heart and the bones.  

7.Spinach: Just one cup of spinach contains almost 25% of your daily calcium along with fiber, iron and vitamin A.

8. Fortified cereals: they contain 25% of your daily vitamin D. People who don’t have the time to make salmon or spinach can easily eat cereals.

9. Tuna: It is an excellent source of vitamin D. It contains about 39% of the daily required dose of calcium.

10. Orange juice: While it does not contain calcium, it is often fortified to contain this nutrient. Many studies show that the juice contains ascorbic acid which helps in absorption of calcium.      

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