Table of Contents
Foods high in calcium and vitamin D for healthy bones
1. Nuts
2. Soy milk
3. Cheese
4. Egg yolk
5. Yogurt
6. Spinach
7. Sweet potato
8. Mushrooms
9. Sardines
10. Salmon
Jakarta, goldensamoyed Indonesia
—
As you get older,
bones
we tend to weaken and are more susceptible to loss.
Maintaining bone strength from an early age is very important so that in old age the body is still able to support daily activities optimally.
ADVERTISEMENT
SCROLL TO CONTINUE WITH CONTENT
One of the main keys is ensuring that calcium and vitamin D intake is met.Calcium plays a role in building and maintaining bone structure, while vitamin D helps the body absorb calcium optimally.
The combination of these two nutrients not only keeps bones strong, but also supports healthy muscles and nerve function.
Foods high in calcium and vitamin D for healthy bones
Adults aged 19-50 years are advised to consume 1,000 milligrams (mg) of calcium and 15 micrograms (mcg) of vitamin D every day.
Some of the following food sources can help meet these nutritional needs.
1. Nuts
Quote
WebMD
, almonds and winged beans are good sources of calcium for bones.
Almonds provide about 6 percent of daily calcium requirements in a 28 gram (g) serving, while winged beans can provide up to 244 mg of calcium in each 172 g serving.
2. Soy milk
Calcium-fortified soy milk is a suitable alternative for those who do not consume cow’s milk.
The calcium content is almost equivalent to cow’s milk, so it helps meet daily intake.
3. Cheese
Cheese, especially parmesan, is rich in calcium.A 28 g serving of parmesan provides about 242 mg of calcium, equivalent to 19 percent of the daily requirement.
Apart from that, cheese also contains protein which supports bone and muscle health.
4. Egg yolk
One egg yolk can meet around 10 percent of daily vitamin D needs.
Eggs from chickens that are given special feed can even meet up to 20 percent of daily needs.
5. Yogurt
Yogurt is high in calcium and vitamin D, healthy for bones and digestion.This fermented milk product is effective in preventing osteoporosis.
6. Spinach
For those who don’t consume dairy products, spinach can be an alternative source of calcium.One cup of cooked spinach contains about 25 percent of the daily calcium requirement.
7. Sweet potato
Sweet potatoes are rich in calcium.There is at least around 68 mg of calcium in a large sweet potato, along with potassium, vitamin A and vitamin C.
Low in fat and calories, sweet potatoes are a healthy choice to support bone health.
8. Mushrooms
Mushrooms produce vitamin D naturally with the help of sunlight.
Wild mushrooms generally contain more vitamin D than cultivated mushrooms.Mushrooms help strengthen bones while supporting the immune system.
9. Sardines
Canned sardines (about 3.8 ounces) contain 17 IU of vitamin D, which is important for calcium absorption.
Other fish such as halibut and mackerel are also rich in vitamin D to keep bones strong.
10. Salmon
Apart from being rich in omega-3, salmon is also a good source of vitamin D.
Quote
NDTV
, consuming salmon regularly not only maintains bones, but also heart health and helps prevent osteoporosis.
Keeping bones healthy as you age is not only about preventing loss, but also maintaining your quality of life by remaining active and fit.
Regular consumption of foods rich in calcium and vitamin D, plus regular exercise, is the main key to keeping bones strong in old age.
(nga/asr)
Read More: Tarutung-Sibolga Access Begins to Restore, Road Opening Reaches KM 39
Read More: Top 3 Sports: Puskas Award Announcement, Marselino Absent from SEA Games
