Top Ten Foods For Stronger Bones and Teeth

To build stronger bones, you need two major nutrients: calcium and vitamin D. Your body needs calcium as the material to build bones and teeth. Furthermore, vitamin D helps increase calcium absorption to promote bone growth. Calcium or vitamin D deficiency increases your risk of osteoporosis.

Any individual under 50 years of age must consume 1000 mg of calcium and 200 IU of vitamin D a day. For any of you whose age is more than 50 years must consume as much as 1200 mg of calcium and 400-600 IU of vitamin D.

To meet your daily intake of these two nutrients, try these foods to maintain your bone health.

1. Yogurt

Some foods are rich in vitamin D. Yogurt is one of them. A cup of yogurt is enough to meet you minimum daily intake of calcium.

2. Milk

Milk is the best source of calcium. Like yogurt, you can choose any dairy product enriched with vitamin D to maximize your calcium absorption.

3. Cheese

Cheese is rich in calcium. It has also quite a good amount of vitamin D in it.

4. Sardine

Canned sardine can be easily found in supermarket. It is tasty and rich in vitamin D and calcium.

5. Egg

Not only is egg rich in protein and omega 3, but it is also contains vitamin D mostly in the yolk. An egg yolk can fulfill 6% of your daily need for vitamin D.

6. Salmon

This fish is known for as a great source of omega 3 which is very good to promote your heart health. On top of that, a serving of salmon will give you more than the amount of vitamin D you need throughout the day. For that reason, eat salmon 2-3 times a week to keep your bones and heart healthy.

7. Spinach

If you don't eat dairy products, spinach is a great alternative source of calcium. A bowl of spinach can fulfill twenty-five percent of your calcium daily need. You can have more benefits from spinach because it contains a lot of fiber, iron, and vitamin A.

8. Cereals

Were you curious why your mom often gave you cereals for breakfast when you were a kid? Some cereals products can give you more than twenty-five percent of you vitamin D daily need. Cereals can also be easily prepared when you don't have the time to cook.

9. Tuna

Tuna is good because not only does it contain good fats, it also contains an abundant amount of vitamin D. Three ounces of canned tuna will give you 154 IU of vitamin D, around 39% of your daily need.

10. Broccoli

It contains a great amount of vitamin K and calcium. Put more broccoli in your salad bowl to lower the risk of having osteoporosis in the future.

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