11 bones healthy food.

Do you know what food is good for bones - these are the foods that provide the nutrients to build bones and fight osteoporosis, especially if you are older.


Two important nutrients for maintaining strong bones is calcium and vitamin D. Calcium supports bone and teeth structure , while vitamin D improves calcium absorption and bone growth .
Yogurt
Most people get vitamin D through exposure to sunlight , but you can vitamin D through the foods you eat , such as yogurt .
One cup of yogurt can be a way to supplement your daily calcium . Yogurt can give you 30 % daily calcium needs .
Milk
Milk has always been for the offspring of calcium , because only 237ml low-fat milk will create 90 calories but in return it gives you 30 % calcium needs . Please select brand milk vitamin D supplements to help double the efficiency. If you are unable to drink 3 glasses of milk per day, so mix them with juice or sauce .
Cheese
Cheese contains calcium , but does not mean you should eat it too much . Only 1.5 ounces (about 1 dice ) cheese give you more than 30% of daily calcium needs .


Most cheeses contain small amounts of vitamin D , but not enough to provide for your daily needs .
Sardines
These small fish are canned vitamin D and calcium levels surprising . Although they may look a little strange , but we have a good taste , especially pasta and salad .
Eggs
Although eggs only provide 6 % of vitamin D each day for you but they absorb vitamin D very quickly .
Salmon
Salmon are known to have a lot of omega- 3 fatty acids benefit the heart . 3 - ounce ( 93.3 g ) salmon contains 100 % more vitamin D. So eat salmon for the heart and health of your bones .
Spinach
If you do not eat dairy products , then spinach ( propeller ) will be a new way for you to absorb calcium . A bunch of cooked spinach contains almost 25 % of daily calcium . Besides the spinach has fiber , iron and vitamin A.
Nuts and grains
Some seeds such as black currants , walnuts , whole grains and wheat containing up to 25 % of vitamin D daily . When you do not have time to cook salmon or sunbathing , the cereal is a good way to get your vitamin D.
Tuna
Tuna and some other fatty fish are good sources of vitamin D. About 3 - ounce canned tuna contains 154 IU 39 % equivalent daily dose of vitamin D , try your tuna to absorb vitamin D and calcium .
Broccoli
Like spinach, broccoli contains a lot of calcium . Cooked vegetables containing more than 25 % of daily calcium .
Orange juice
A glass of freshly squeezed orange no calcium or vitamin D , but it enhances the absorption of calcium and vitamin D.