Bone Health Vitamins
Bones support our human skeleton and is the fundamental structure of our body. To keep our bones healthy we must eat food that provides calcium to our body, moreover consuming soft drinks, eating unhealthy food can destroy bone calcium, growing age can deteriorate bone quality. Women start to lose their bone mass in their 30s. A good diet ensures that bones get the nutrients and vitamins to build a strong body but most of the times we have to rely on supplements.
Vitamin D is a crucial nutrient for your body because it helps your body to absorb calcium from food that you eat. From an early age, we are taught to eat and drink foods with high calcium content to enhance bone growth and density, but vitamin D is a necessity to help calcium reach its full potential.
Listed below are some food that promote bone health:
1. Spinach. Don’t skip out on the greens, especially spinach. Just one cup of cooked spinach contains 25 percent of the daily recommended dose of calcium. It also contains plenty of fiber, iron and vitamin A. If you just can’t stomach spinach, make a fruit smoothie and add handful of fresh spinach. You’ll never know it’s there!
2. Fortified foods. Store-bought foods like orange juice and some cereals are fortified with vitamins and minerals like vitamin D and calcium. Just check the labels to be sure what you’re buying will actually be beneficial to building strong bones.
3. Yogurt. Most yogurts are fortified with vitamin D, and depending on the brand, you could get 30 percent of your daily calcium intake from yogurt.
4. Milk. Though it’s a staple in kids’ diets, many adults don’t drink milk. An eight-ounce glass of fat-free milk will provide you with 30 percent of your daily dose of calcium. Buy milk fortified with vitamin D, and you’ll get even more benefits.
5. Salmon and Tuna. Not only is it good for your heart, but salmon is also good for your bones! Just three ounces of sockeye salmon contains more than your full daily dose of vitamin D. Tuna is another great source of vitamin D, although it doesn’t contain quite as much as salmon (just about 39 percent of your daily dose).
Keep in mind the following:
- Increase your vitamin intake
- Exercise regularly
- Follow proper diet