A healthy, balanced diet will help you build strong bones. Calcium helps build strong bones and teeth healthy, Bones are quite literally the support system of the body. Foods rich in rich in calcium and vitamin D, better to prevent childhood fractures or osteoporosis in old age. You should include Foods rich in vitamin D. Breakfast may be the best time to give your bone health a lift.
Dairy Foods
Getting enough vitamin D from sun exposure is a good idea. A cup of yogurt has calcium, and oatmeal is often fortified with vitamin D. In turn, milk (recommended to skim) has 90 calories, but provide 30% of the daily recommended calcium. Cheese also has calcium, but that does not mean you have consumed in excess. A thin slice has 30% of the recommended daily dose. Soya drinks with added calcium, nuts.
Spinach
Spinach is a super food loaded with tons of nutrients in a low calorie package. One of the best green leafy vegetables, healthy food for strong bones
If you do not like dairy products, then spinach, and other green leafy vegetables are the perfect replacement. A serving of spinach contains nearly a quarter of the daily recommended calcium. Add to this fiber, iron and vitamin A.
Sardines, Tuna and Salmon
Tuna, salmon and sardines are among the best fish to eat. Foods are rich in vitamin D, help you to build strong bones. So you’ll have strong bones. Have high levels of vitamin D and calcium. But they taste delicious pasta and salads. In turn, tuna is a good source of vinamina D. 85 grams provides 39% of the recommended daily dose. Also, salmon has omega 3 fatty acids and vitamin D. A slice of salmon exceeds 85 g daily dose of vitamin D.
Eggs
Eggs contain 6% of the recommended daily dose of vitamin D. You should follow the diet with boiled yolk. It is very rich in nutrients: calcium and vitamin D. Also, calcium supports for strong teeth. Mineral in egg also plays an important role in nerve function, muscle contraction and blood clotting. It also contains B6 (pyridoxine), B12 (cobalamin).
Orange Juice
Orange juice helps to maintain healthy bones, Our body needs vitamin C for a number of reasons, Collagen is found in oranges, that can build the body’s connective tissues, which includes bones.
Nuts
Nuts like almonds and groundnut contains a huge amount of potassium, that helps to prevent calcium loss through urine. Generally Walnuts are rich in omega-3 fatty acids. Diet with omega-3can improve your bone formation. Nuts are also fair sources of protein that helps to build strong bones.
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