Some nutrients are essential for building strong, dense bones. Eating foods that are rich in these nutrients from a young age will help keep them strong as you age.
Calcium is a necessary nutrient for strong bones, but it is not the only one. Vitamin D is also important as it helps the body absorb calcium. The National Institutes of Health indicate that a diet low in calcium and vitamin D can increase the risk of osteoporosis and fractures.
1. Yogurt
Yogurt is a great source of calcium. In 8 ounces of plain low-fat yogurt there are 415 mg of calcium equivalent to 32% of the recommended intake of the nutrient.
In addition to being a food rich in calcium, yogurt is a source of protein and provides probiotics that can benefit intestinal health.
2. Sardines
Sardines canned in oil are among the best sources of calcium and also provide vitamin D. In 3 ounces of canned sardines in oil with bones there are 325 mg calcium, the 25% of the recommended intake.
Sardines also provide protein and are one of the richest fatty fish in marine omega-3.
3-4. Trout and salmon
Rainbow trout and salmon are among the greatest dietary sources of vitamin D, a vitamin found naturally in very few foods. In 3 ounces of cooked trout there are 14 mcg of vitamin D, the 81% of the recommended daily intake ; while in 3 ounces of salmon there are mcg of vitamin D, the 71% of the recommended daily intake.
Salmon also contains some calcium, in 3 ounces of canned salmon there is 14% of the recommended daily intake. Both salmon and trout are healthy sources of complete protein and omega-3.
5-6. Milk and soy milk
One cup of nonfat milk contains 81 mg of calcium, the 19% of the recommended daily intake. Whole milk provides the 15 % of recommended calcium intake. Some brands of milk may be fortified with vitamin D.
Soy milk is a vegetable alternative that can provide calcium and vitamins when fortified. It is also a source of complete protein.
7. Powdered Milk
The Bone Health & Osteoporosis Foundation (BHOF) notes that a simple way to add calcium to many foods is to add a single tablespoon of nonfat powdered milk, which contains about 50 mg of calcium.
How much calcium and vitamin D is needed per day
The recommended daily intake of calcium and vitamin D depends on age. Both nutrients are needed from birth to old age.
Calcium. For the people of 03 at 35 years the intake of 1000 mg of calcium per day. For adult women from 70 to 70 years, 1200 mg: for men from 70 to 70 years, 1000 mg; and for adults older than 71 years old 1200 mg of calcium.
Vitamin D. For adults of 19 a 70 years are recommended 15 mcg of vitamin D per day. For adults aged 71 years and older 20 mcg.
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