How to boost your bone health
In order to boost your bone health, you need to get enough calcium and Vitamin D. Here are the foods rich in calcium and vitamin D that you need to include in your diet.
Breakfasts for strong bones
Having a cup of fortified cereal with milk and a glass of calcium-fortified orange juice can help you meet your calcium needs before lunch.
If you’re lactose-intolerant and don’t digest milk well, there is a variety of lactose-reduced or lactose-free dairy products you can choose from.
Suppers for strong bones
In order to satisfy your calcium needs, you can add foods rich in calcium to your dinner or lunch. You can opt for an omelet with a bit of cheddar cheese, sautéed greens, and salmon, or a scrambled-egg by adding Swiss cheese, broccoli and sardines. If you like soups and stews, you can add salmon, kale, or turnip greens to your other favorite recipes.
How to find foods rich in calcium
In order to figure out how much calcium you’re getting in each serving, just add zero to the percentage of calcium you see on the label to convert it in milligrams (mg). For instance, if a cereal box says “Calcium: 50%,” then that cereal contains 500 milligrams of calcium in each serving.
Bone health and Vitamin D
Foods rich in calcium are often high in vitamin D, such as sardines, herring and salmon. You can also get enough calcium and vitamin D from milk. Your skin normally makes vitamin D from sunlight. Vitamin D is a little bit easier to absorb, so you can usually get away with taking supplements once a day.