Learning about the foods that are rich in calcium, vitamin D and other nutrients that are important for your bone health and overall health will help you make healthier food choices every day.
Most people know that calcium is good for bone health, however they may not know which food ingredients are rich during this nutrient. While many people can recite general answers concerning the nutrients that should be consumed in order to promote bone health, they may not have access to a very practical understanding of how they can identify and incorporate bone-healthy foods to their everyday diet. A balanced diet high in vegetables, whole grains, beans, some dairy products and fruit moderately, supplies the key nutrients required for optimal bone health.
These nutrients are important at the start of life, but they may also help as you age. If you develop osteoporosis, a disease seen as a brittle and breaking bones, getting lots of calcium and vitamin D may slow the disease and prevent fractures. Below is really a list of specific foods and nutrients which needs to be increased or avoided in order to maintain optimal bone health.
Cheese and Yogurt
Since cheese and yogurt are dairy products, they contain lots of calcium that contributes to bone health. More calcium than some other types of cheeses, and yogurt actually contains more calcium than milk, because of its preparation process. In fact, just one serving of low-fat yogurt provides approximately 42 percent of the recommended daily allowance.
While beans contain calcium, beans contain magnesium, fiber and other nutrients, they’re also high in substances called phytates. Phytates hinder your body’s ability to absorb the calcium that is found in beans. You can reduce the phytate level by soaking beans in water for many hours and then cooking them in fresh water.
Milk may be the absolutely best food to promote healthy bones. Milk has high amounts of calcium, as well as protein. Milk almost always has vitamins D along with a added as well, making it a perfect strong-bone food. One cup of milk has about 300mg of calcium.
Second simply to dark, leafy greens and dairy, broccoli is the next greatest source of natural calcium available. Along with promoting bone health, broccoli also contains other nutrients that have impressive cancer-fighting properties. Those who want to increase bone health while simultaneously fighting disease should add broccoli for their regular diet.
Dark, Leafy Greens
Often overlooked but incredibly bone-friendly, dark, leafy greens are wonderful sources of non-dairy calcium. Watercress, kale, collard greens, and arugula are some highly-recommended calcium-rich foods that will help promote bone health.
Cheese is a great source of calcium for your bones and can be used in cooking, on a salad, with crackers, or enjoyed alone. Different varieties of cheeses have differing levels of calcium so be sure to check the nutritional information. Grated parmesan cheese, for example, has a massive 1,376mg of calcium per cup! That’s more your recommended daily amount and almost Five times the amount of milk!
Almonds are a delicious and nutritious source of calcium, and they’ve the highest amount of calcium per serving than any other kind of tree nut. Whether they are consumed like a raw snack or in butter form, almonds might help promote bone health.
Breakfast lovers is going to be happy to hear that egg yolks have a healthy amount of vitamin D and can contribute to healthy bones if consumed regularly. Since the Vitamin D is found in the egg yolks, those who want to enjoy the full bone-promoting benefits of eggs appetite the yolks along with the egg whites.
Instant, flavored oatmeal that’s been fortified has about 150mg of calcium, that is helpful for helping your children reach their daily amount of calcium to assist them to grow strong, healthy bones.
Vitamin D is rarely present in natural food choices, but some types of fatty fish are good sources of this nutrient. In fact, a single serving of salmon provides all of the Vitamin D that many individuals need in one day. Additionally, canned salmon provides high amounts of calcium that are found in the softened, edible bones. Catfish is another great food choice for individuals who wish to increase their Vitamin D intake.