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.Continue Reading …
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6 Tips For Healthy Bones

Did you know? Almonds are a good source of calcium. (Image courtesy of FreeDigitalPhotos.net)

Learn how to slow or prevent bone loss with these helpful tips (via Mayo Clinic):

  1. Eat plenty of calcium. If you are an adult between 19 to 50 years old or a man between 51 and 70 years old, the Institute of Medicine recommends 1,000 milligrams (mg) of calcium a day. The recommendation increases to 1,200 mg a day for women aged 51 and older and men aged 71 and older. Good calcium sources include low-fat dairy, almonds, broccoli, sardines and soy products, such as tofu. You can also boost your calcium intake with calcium supplements.
  2. Get your vitamin D. For adults aged 19 to 70, the Institute of Medicine recommends 600 international units (IUs) of vitamin D a day. The recommendation increases to 800 IUs a day for adults aged 71 and older. Although you can get sufficient vitamin D from sunlight, this may not be a good source for everyone, particularly in areas that lack sunlight during certain seasons. Other sources of vitamin D include oily fish, such as tuna and sardines, egg yolks, fortified milk and vitamin D supplements.Continue Reading …
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