The fact that the strength of your bone is dependant on its calcium and vitamin D composition is widely known. While calcium
[the_ad id=”6178″]provides the necessary support your bones need, vitamin D helps you absorb more calcium.
Till they reach the age of fifty, adults require a minimum of 1500 milligrams of calcium and up to 200 international units of vitamin D each day. After this, the minimum requirement for calcium reduces to 1400 milligrams per day while your requirement for vitamin D increases to 400 international units per day. Try out the following foods which help your body fulfill these requirements.
1. Milk
The age-old yet one of the best supplier of calcium for your bones. Apart from its calcium content, it also has a lot of vitamins which promote bone health. This is the reason why milk is considered very important for children in their prime.
2. Dark and leafy greens
Among its several other benefits leafy green vegetables including watercress, arugula and kale are excellent sources of calcium. Though being very healthy, spinach is not part of this list since its oxalic acid content can hinder the calcium absorption capacity of our body.
3. Salmon
This fatty fish is the best source of natural vitamin D. There are not many sources of vitamin D available in nature in such a quantum. Apart from the flesh, canned salmon has edible bones in them which are very rich in calcium too.
4. Cheese
Milk has loads of calcium by nature. Being a byproduct of milk, cheese is also something that is rich in calcium. Among several other varieties, mozzarella cheese is something that has the highest calcium content.
5. Yogurt
This is one of the very old but very healthy culinary products. Apart from being a byproduct of milk, its sophisticated preparation methods give it an additional boost in calcium content.
6. Eggs
Eggs are one of the wholesome foods which are very good for your body if taken in the right quantities. When it comes to calcium content, the egg yolk is power packed with it.
7. Tuna
This is another fatty fish which is a powerhouse of vitamin D. Apart from vitamin D it also has lots of omega-3, potassium, and magnesium. This is not only good for your bones but can be considered a wholesome food helping your entire system.
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