11 Top Foods for Healthy Bones

A bone-building breakfast: Eggs and calcium and vitamin D-fortified orange juice. (Image courtesy of FreeDigitalPhotos.net)

A bone-building breakfast: Eggs and calcium and vitamin D-fortified orange juice. (Image courtesy of FreeDigitalPhotos.net)

Noshing on these 11 foods can help you maintain strong bones and avoid osteoporosis (via Health):

  1. Yogurt is rich in both calcium and vitamin D, both of which are essential for bone health.
  2. Skim milk contains 30 percent of your daily calcium in just one 90-calorie cup. Try blending it into a smoothie for a healthy treat.
  3. Cheese is also a great calcium source, in moderation. Snack on a 1.5 ounce serving of cheddar to get 30 percent of your daily calcium.
  4. Sardines may be an acquired taste, but they’re packed with calcium and vitamin D.
  5. Eggs are a quick way to get 6 percent of your daily vitamin D. Opt for the whole egg (not just the egg white) because the vitamin D is in the yolk.
  6. Salmon contains more than 100 percent of your vitamin D in just one 3-ounce serving. Bonus: it’s also rich in heart-healthy omega-3 fatty acids.
  7. Spinach is a great source of calcium, particularly for non-dairy eaters. One cup of cooked spinach contains almost 25 percent of your daily calcium, as well as fiber, iron and vitamin A.
  8. Fortified cereals make it easy to get your vitamin D if you don’t have time to cook salmon or get out in the sun. Check the cereal box and choose cereals with 25 percent or more of your daily vitamin D.
  9. Tuna will give your body about 40 percent of its daily vitamin D in one three-ounce serving.
  10. Collared greens are rich in calcium and easy to add to many dishes.
  11. Orange juice fortified with vitamin D and calcium is a delicious way to start your day. Bonus: research shows that the ascorbic acid in orange juice may aid calcium absorption, too, helping your body to get even more of its benefits.
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