Super Foods for Strong Bones

Super Foods for Strong Bones

Yogurt
Most people get their vitamin D through exposure to sunlight, but certain foods, like yogurt, are fortified with vitamin D. 

One cup of yogurt can be a creamy way to get your daily calcium. Stonyfield Farms makes a fat-free plain yogurt that contains 30% of your calcium and 20% of your vitamin D for the day. 

And though we love the protein-packed Greek yogurts, these varieties tend to contain less calcium and little, if any, vitamin D.

Milk
There's a reason milk is the poster child for calcium. Eight ounces of fat-free milk will cost you 90 calories, but provide you with 30% of your daily dose of calcium. Choose a brand fortified with vitamin D to get double the benefits. 

Cheese
Cheese is loaded with a good amount of calcium, along with vitamins D, A, B12, potassium, magnesium, riboflavin, phosphorus and protein. All these nutrients are needed for strong bones. Also, cheese is an excellent source of calcium for people who are lactose intolerant.

Just a small amount of cheese eaten regularly will support your bone health. You can have cheddar, Swiss, mozzarella, goat, Parmesan and cottage cheese.

Tofu
Tofu is a type of soy food that contains a high amount of calcium and plant-based chemicals called isoflavones, which are important to promote healthy and strong bones. Tofu is a popular option for people who are lactose intolerant and cannot eat many types of dairy products.

One-half cup of tofu can fulfill about 20 percent of your daily recommended intake of calcium. Whether you eat it plain or cooked, tofu is a healthy choice for your bones. Prefer to have organic and fermented tofu or other soy products.

Sesame Seeds
Sesame seeds contain various nutrients for bone health, such as calcium, magnesium, phosphorus and vitamins K and D.

You must daily consume at least one-fourth cup of these crunchy seeds, in roasted or dried form. You can sprinkle some sesame seeds on cooked vegetables, toss them into your favorite salad, and add them to stir-fry vegetables.

If you do not like the nutty taste of the seeds, you can try sesame butter. Along with sesame seeds, you must also include flaxseeds in your diet.

Salmon and Tuna
Not only is it good for your heart, but salmon is also good for your bones! Just three ounces of sockeye salmon contains more than your full daily dose of vitamin D. Tuna is another great source of vitamin D, although it doesn’t contain quite as much as salmon (just about 39 percent of your daily dose).

Spinach
Don’t skip out on the greens, especially spinach. Just one cup of cooked spinach contains 25 percent of the daily recommended dose of calcium. It also contains plenty of fiber, iron and vitamin A. If you just can’t stomach spinach, make a fruit smoothie and add handful of fresh spinach. You’ll never know it’s there!

Collard Greens
This green and leafy vegetable contains many benefits for strong bones.
Benefits
• It contains calcium in good measure along with omega-3 fatty acids, vitamin K and magnesium
• It has anti bacterial, anti diabetic and anti cancer properties
One should consume collard greens as one cupful everyday or several times in a week to reap its health benefits.
Preparation
• One can lightly steam the vegetables with onion and garlic
• It can be added to salads as well as soups

White Beans
While legumes are good for health, white beans in particular ensure healthy bones.
Benefits
• Good amount of calcium, essential minerals, fat free protein and fiber is contained from white beans
• Minerals like potassium, magnesium and phosphorous is obtained from it

Preparation
• No matter what kind of beans one chooses, a cup of beans needs to be soaked overnight in order to be consumed
• It can be added in stews, bean spread, baked vegetables, soups and other dishes
One can try a variety of beans as well like:
• Black
• Navy
• Pinto