When it comes to building strong bones, there are two key nutrients:
calcium and vitamin D. Calcium supports your bones and teeth structure,
while vitamin D improves calcium absorption and bone growth.
These nutrients are important early in life, but they may also help as you age. If you develop osteoporosis, a disease characterized by brittle and breaking bones, getting plenty of calcium and vitamin D may slow the disease and prevent fractures.
Adults up to age 50 should get 1,000 milligrams of calcium and 200 international units (IUs) of vitamin D a day. Adults over 50 should get 1,200 milligrams of calcium and 400 to 600 IU of vitamin D. Get these nutrients by trying these 11 foods for healthy bones.
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.
These nutrients are important early in life, but they may also help as you age. If you develop osteoporosis, a disease characterized by brittle and breaking bones, getting plenty of calcium and vitamin D may slow the disease and prevent fractures.
Adults up to age 50 should get 1,000 milligrams of calcium and 200 international units (IUs) of vitamin D a day. Adults over 50 should get 1,200 milligrams of calcium and 400 to 600 IU of vitamin D. Get these nutrients by trying these 11 foods for healthy 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.
Can’t get three glasses a day? Try blending milk into a smoothie or sauce.
Can’t get three glasses a day? Try blending milk into a smoothie or sauce.
Cheese
Just because cheese is full of
calcium doesn’t mean you need to eat it in excess (packing on the pounds
won’t help your joints!). Just 1.5 ounces (think a set of dice) of
cheddar cheese contains more than 30% of your daily value of calcium, so
enjoy in moderation.
Most cheeses contain a small amount of vitamin D, but not enough to put a large dent in your daily needs.
Most cheeses contain a small amount of vitamin D, but not enough to put a large dent in your daily needs.
Sardines
These tiny fish, often found in
cans, have surprisingly high levels of both vitamin D and calcium.
Though they may look a bit odd, they have a savory taste that can be
delicious in pastas and salads.
Eggs
Though eggs only contain 6% of
your daily vitamin D, they’re a quick and easy way to get it. Just don’t
opt for egg whites—they may cut calories, but the vitamin D is in the
yolk.
Salmon
Salmon is known for having
plenty of heart-healthy omega-3 fatty acids, but a 3-ounce piece of
sockeye salmon contains more than 100% of your vitamin D. So eat up for
your heart and your bones.
Spinach
Don’t eat dairy products?
Spinach will be your new favorite way to get calcium. One cup of cooked
spinach contains almost 25% of your daily calcium, plus fiber, iron, and
vitamin A.
Fortified cereal
Certain cereals—like Kashi U
Black Currants and Walnuts, Total Whole Grain, and Wheaties—contain up
to 25% of your daily vitamin D. When you don’t have time to cook salmon
or get out in the sun, cereals can be a tasty way to get your vitamin D.
Tuna
Tuna, another fatty fish, is a
good source of vitamin D. Three ounces of canned tuna contains 154 IU,
or about 39% of your daily dose of the sunshine vitamin. Try these
low-cal Tuna-Melt Tacos as a way to sneak in vitamin D and calcium.
Collard greens
Like spinach, this leafy green
often enjoyed south of the Mason-Dixon line is full of calcium. One cup
of cooked collards contains more than 25% of your daily calcium. Plus
you can easily sneak it into your favorite foods, like this über-healthy frittata.
Orange juice
A glass of fresh-squeezed OJ
doesn’t have calcium or vitamin D, but it’s often fortified to contain
these nutrients. Try Tropicana's Calcium + Vitamin D to get a boost of
these essentials.
Also, studies have shown that the ascorbic acid in OJ may help with calcium absorption, so you may be more likely to get the benefits of this fortified drink.
Also, studies have shown that the ascorbic acid in OJ may help with calcium absorption, so you may be more likely to get the benefits of this fortified drink.
