Health Talk

Our bone structure is a very important component of health. You should maintain it strong and healthy, otherwise you are increasing your risk of various bone problems like osteoporosis and many others.

One way to achieve this is through proper diet from foods that are high in vitamin D and calcium. Calcium helps make your bones and teeth stronger while vitamin D helps improves calcium absorption. This article will give you the best food sources that are essential for your bones.

Milk

Do you know that adults need 100 milligrams of milk per day to achieve the body's calcium requirements? Any types of milk products will definitely help you achieve this goal. Milk is definitely the most sought after product for bone health.

Yogurt

Yogurt is the best alternative for milk especially to those people who have milk taste fatigue syndrome. A cup of yogurt has similar amounts of calcium in an 8 ounces of milk. Plus, yogurt is also rich in vitamin D, so you don't need to stay exposed in the sunlight to get this type of vitamin.

Cheese

Cheese products are equally rich in calcium and vitamin D. A suggested 1.5 ounce (a slice) per day can give you at least 30% of your daily calcium needs. Make sure that you avoid eating too much cheese.

Sardines

Sardines are commonly found in cans, pastas and salads. Unknown to many, sardines are rich in both calcium and vitamin D. 

Salmon and Tuna

These omega-3 rich fatty fishes are both have high amounts of calcium and vitamin D which are ideal for bone health. Plus, the oil in salmon and tuna helps reduce the risk of osteoporosis in women. 

Nuts and Seeds

Nuts are known to have calcium and also a good source of omega-3 fatty acids. This includes almonds, sunflower seeds, walnuts, flaxseed and peanuts. Nuts are also rich in potassium that can decrease the amount of calcium loss through urination.

Spinach

Spinach is a great alternative vegetable source for calcium. If you are avoiding dairy products because of its other health related risks, you may switch to spinach which has calcium, fiber, iron and vitamin A.

Fortified Foods

These are foods that are organically doesn't contain calcium or any other essential bone nutrients but are fortified or supplemented with the said nutrients. A prime example of this is fortified cereal which offers regular amounts of calcium and vitamin D.

Other foods that are worth mentioning are orange juice, collard greens, tofu and egg. There are lots of vegetables that contains both calcium and vitamin D, but these foods are the finest sources. 

For more news and information on health and wellness, please make sure to visit www.healthtalkbuzz.com.