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Foods Enriched with Calcium For Healthy Bones

Foods Enriched with Calcium For Healthy Bones

There are two key nutrients in order to build strong bones, they are: Calcium · Vitamin D. Calcium supports your bones and teeth structure, whereas vitamin D improves calcium absorption and bone growth. Both these nutrients are important early in life, plus 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. 1000 milligrams of calcium and 200 international units of vitamin D a day should be used by adults aging up to 50. Moreover 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.

Vitamin D is got through exposure to sunlight, but certain foods, like yogurt, are rich in vitamin D. One cup of yogurt can be a creamy way to get your daily calcium. Fat-free plain yogurt contains 30% of your calcium and 20% of your vitamin D for the day.

Milk is the poster child for calcium. Eight ounces of fat-free milk will cost you 90 calories, but it provides you with 30% of your daily requirement of calcium.


Cheese is full of calcium but you do not need to eat it in excess. Just 1.5 ounces of cheddar cheese contains more than 30% of your daily value of calcium. Most cheeses contain a small amount of vitamin D.

These fish which are often found in cans, have surprisingly high levels of both vitamin D and calcium. They have a savory taste that can be delicious in pastas and salads.

Eggs only contain 6% of your daily vitamin D. Don’t only opt for egg whites, sometimes they may cut calories, but the vitamin D is in the yolk.


Salmon is known for having plenty of heart-healthy omega-3 fatty acids. A 3-ounce piece of sockeye salmon contains more than 100% of your vitamin D.

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.

Tuna 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.

Collard greens

This leafy green is full of calcium. One cup of cooked collards contains more than 25% of your daily calcium.

Orange juice
A glass of fresh-squeezed OJ doesn’t have calcium or vitamin D, but it’s often fortified to contain these nutrients. Studies have also shown that the ascorbic acid in Orange juice may help with calcium absorption.

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