Strong Bones for Healthy Aging

11 FOODS FOR HEALTHY BONES

Build a strong structure

When it comes to building strong bones, there are two essential nutrients: calcium and vitamin D. Calcium helps bones and teeth structure, while vitamin D improves calcium absorption and bone growth.

These nutrients are important early in life, but also can help with age. If you develop osteoporosis, a disease characterized by bone fragility and fracture, to get enough calcium and vitamin D may slow the disease and prevent fractures.

Adults up to 50 years should receive 1000 mg of calcium and 200 international units (IU) of vitamin D per day. Adults over 50 should get 1,200 milligrams of calcium and 400-600 IU of vitamin D. Get these nutrients by trying these 11 foods for healthy bones.

Yogurt

Most people get their vitamin D from exposure to sunlight, but certain foods, such as yogurt, are fortified with vitamin D.

A cup of yogurt can be a creamy way to get calcium each day. Stonyfield Farms made ​​yogurt contains 30% calcium and 20% of vitamin D for the day.

And even if we love rich Greek yogurt protein, these varieties tend to contain less calcium and little or no vitamin D.

Milk

There's a reason milk is the poster child for calcium. Eight ounces of nonfat milk will cost 90 calories, but we offer 30% of the daily dose of calcium. Select fortified with vitamin D to double profit brand.

Can not get three glasses a day? Try the milk mixture into a smoothie or sauce ..

Cheese

The fact that the cheese is full of calcium does not mean that you should eat to excess (packing on the pounds will not help your joints!). Just 1.5 ounces (think a set of dice) of cheddar cheese contains more than 30% of your daily intake of calcium, so in moderation.

Most cheeses contain a small amount of vitamin D, but not enough to put a dent in your daily needs.

Sardines

These small fish, often found in cans, have surprisingly high levels of vitamin D and calcium. While it may seem a little strange, they have a great taste that can be delicious in pastas and salads.

Eggs

Although eggs contain only 6% of vitamin D daily, are quick and easy to get through. Just do not opt for the egg white, which can reduce the calories, but vitamin D is in the yolk.

Salmon

Salmon is known for having a lot of heart-healthy fatty acids omega-3, but a piece of 3 ounces red salmon contains more than 100% of your vitamin D. So eat your heart and bones.

Spinach

Do not eat dairy products? Spinach will be your new favorite way to get calcium. A cup of cooked spinach contains about 25% of your calcium intake per day, more fiber, iron and vitamin A.

Fortified cereal

Some cereals like Kashi U raisins and nuts, whole grains and total Wheaties-contain up to 25% of your vitamin D. When you do not time daily to cook salmon or out in the sun, cereals can be a tasty way to get vitamin D.

Tuna

Tuna, other fatty fish is a good source of vitamin D. Three ounces of canned tuna contains 154 IU, or about 39% of the daily dose of the sunshine vitamin. Tuna Tacos Try these low melting calories as a way to sneak in vitamin D and calcium.

Collard greens

Such as spinach, green leaves often enjoyed south of the Mason-Dixon line is full of calcium. One cup of cooked cabbage contains more than 25% of their daily calcium. Additionally, you can easily slip your favorite foods and über-health frittata.

Orange juice

A glass of freshly squeezed no calcium or vitamin D, but often fortified to contain these nutrients. Try Tropicana Calcium + Vitamin D for a boost of these essential elements.

In addition, studies have shown that ascorbic acid in OJ can help calcium absorption, so it may be more likely to take advantage of this fortified drink.