Looking for ways to maintain healthy, strong bones? It may be as simple as your diet. Calcium and vitamin D are essential to help strengthen bones and absorb vital nutrients. Here’s a list of the best foods you can choose as a healthy diet for your bones, and help stay free from injury.
Calcium-Rich Food
Adults under 50 should try to get upwards of 1,000 mg of calcium per day. This figure increases for women over 50, so it’s important to know which foods to eat to hit these goals.
- Dairy products — There’s a reason children are encouraged to drink milk. It provides both calcium and vitamin D which is essential for strong, healthy bones. Adults may not drink as much milk as they did when they were children, but eating cheeses and yogurts can help fill the gap. Choosing nonfat dairy products or 1% is the better option as they have less saturated fat and cholesterol.
- Dark, leafy greens — Packed with calcium and vitamin K, leafy greens are great for bone health. Vitamin K helps develop bone proteins and reduces calcium loss through urine. Toss veggies like broccoli or cabbage in a salad or add greens to soups and stews for a nutrient-dense dinner.
How Can I Get Vitamin D?
While the majority of our vitamin D comes from sun exposure, there are still plenty of foods you can eat to make sure you get enough of this important vitamin.
- Oily fish, such as salmon and tuna, is packed with vitamin D. It’s tasty and easy enough to incorporate into any lunch or dinner.
- Eggs — The incredible, edible egg is another way to get your daily intake, plus you can have eggs anytime – breakfast, lunch, or dinner.
It’s important to eat a healthy diet full of calcium-rich food filled with vitamin D. It can help keep your bones strong and reduce your risks of breaking them. If you need orthopaedic care for your bone issues, contact HROSM at (757) 873-1554 for an appointment. We are happy to hear from you!
