Calcium and vitamin D are the two main nutrients that help us keep strong and healthy bones. If you do not have enough daily intake of these vitamins, the risk of being diagnosed with osteoporosis in your 50s or 60s becomes higher. In order to consume a sufficient daily amount of these two vitamins, you must eat plenty of foods that are rich with vitamin D and calcium. Most of the calcium-rich foods can be found in these six foods.
Your daily calcium intake can be satisfied with one cup of yogurt. Certain manufacturers produce a fat-free plain yogurt that contains 20 percent of the daily intake of vitamin D and 30 percent of calcium you need to take on a daily basis. However, in case you adore the protein-packed Greek yogurts, they are not as rich in calcium and almost do not contain any vitamin D at all.
Milk is definitely the best source of essential vitamins for strong, healthy bones. It provides us with 30 percent of the recommended daily dose of calcium. Three glasses of milk a day is the recommended dosage of all the necessary vitamins your bones need to stay strong and in good health. If you are not that fond of drinking just milk, try mixing it into a smoothie and you will have a delicious vitamin rich dessert.
Cheese is full of calcium, but do not eat it in excess. 30 percent of your daily value of calcium is contained in 1.5 ounces of cheddar cheese. When it comes to vitamin D, most cheeses do not contain the necessary amount of it for your daily needs.
Surprisingly, high levels of both vitamin D and calcium can be found in sardines. Even though they may taste odd, when mixed with pasta or added in various salads, these tiny fish can be delicious. Furthermore, shrimp, tuna, and salmon can also be beneficial for maintaining healthy bones. Three ounces of tuna contains 39% of your daily dose of vitamin D while a three-ounce piece of salmon has more than 100 percent of the necessary vitamin D intake you need daily. Additionally, salmon is rich with omega-3 fatty acids, which are highly beneficial for the heart.
If you are not that fond of dairy products and fish, spinach is a great alternative that provides you with the necessary calcium intake. One cup of cooked spinach contains almost 25 percent of the daily amount of calcium you should consume. Moreover, fiber, iron, and vitamin A are also nutrients that spinach is rich with.
The best light and quick breakfast to make is prepared with fortified cereals. They contain up to 25 percent of your daily vitamin D intake. If you do not prefer salmon and spinach, mix cereals with milk for the perfect healthy breakfast combination. If you feel like vegetables, fish, and dairy products do not provide you with enough vitamins, osteoporosis supplements can be the perfect option for complementing your diet.
Dairy products, vegetables, and fish are the best sources of calcium and vitamin D, which you need to help protect your bones. Make sure you have enough of all of these items every day, so you and your bones will be healthy.