7 Super Foods for Super Bones

The heathy bones keep you active and agile. The ageing process usually keeps your body deprived of many key elements that are vital for the growth and maintenance of healthy bones. The diet and supplements together make up for these deficiencies. The bone health is maintained by calcium and vitamin D. The intake of vitamin D along with calcium would ensure the proper absorption of calcium in the body.

The daily requirement of calcium and vitamin D in adults is mentioned here.
-        Adults below 50 – Calcium – 1000 milligrams.
    Vitamin D – 200 international units (IUs)
-        Adults above 50 – Calcium – 1200 milligrams
           Vitamin D – 400 t0 600 IUs
Here we have listed the seven super foods that should always be on your palate to keep your bones young forever.
1.     Milk as the bone builder

Milk for bone is the known fact and that is the reason why milk should be included in the diets for all age groups. The kids need it more but daily a glass of fat-free milk is recommended for all. As per NICHD (National Institute of Child Health and Human Development), low fat milk is always recommended for people of all age group. The fat-free or low fat milk is rich in calcium and have no added fat, hence it is more nutritious and good for bone health. Apart from being calcium rich, milk has sufficient amount of magnesium, potassium, phosphorus, riboflavin, and vitamins like A, B12, and D. All these contents together aid the absorption of calcium in the body while regulating the overall health as well.

2.     Yoghurt

Yoghurt is tasty, fun to eat, and rich in calcium. Those suffering from lactose intolerance may not be able to consume milk, but having yoghurt would be a great idea. Yoghurt is not just rich in calcium but it is also fortified with vitamin D for better absorption. Apart from making your bones healthier, this super food would also support digestion and work well for your skin and hair. Other dairy products like cheese, butter, cottage cheese, and butter milk are also found to be calcium rich.
3.     Seeds and Nuts

Nuts and seeds are rich in fibers, calcium, omega 3 fatty acids, and potassium. Including the nuts like peanuts, walnuts, pistachio, and cashew are rich in potassium and calcium that would offer you healthy bones and also maintain it. The oils in these nuts work for your bone joints and keep them lubricated without adversely affecting your heart health. Some seeds like flaxseeds, melon seeds, and other low fat seeds also have good effect on your bone health.


4.     Eggs

Eggs contain vitamin D. The vitamin D in eggs would make up for 6% of your daily requirement but there are many other benefits of having eggs and that is why we call them as super food. This vital vitamin is stored in the yolk of the egg and not in the whites. If you tend to remove the yolk from egg before cooking due to high calorie content then you will have to change your habit as this is the part of the egg that is rich in vitamin D and if you have to compromise with some fat to make your bones healthy then it is really worth it.
5.     Spinach

If you think that calcium is found only in white foods then you are wrong as spinach amounts to 25% of your body’s daily calcium requirement. These leafy greens are also rich in iron, fiber and have lot of vitamin A to meet your body’s other requirements too.

6.     Tuna and Salmon

Research states that 3 ounces of tuna in canned form would provide 154 IU of vitamin D that is 39% of your daily requirement. Salmon on other hand is known to be rich in omega-3 fatty acids and is considered good for your heart health but at the same time 3 ounces of this fish would amount to more than 100% of your daily vitamin D requirement.

7.     Fortified Foods

Fortified foods like cereals and juices are always rich in vitamin D. These foods have the right amount of vitamins that can be easily absorbed by your body.
These 7 super foods would make your bones healthy and give your body the agility and youth that you always longed for!
About Author
Carol is an avid blogger, freelancer and enthusiastic about good health & wellbeing. Her main writing includes about wellbeing subjects. This article she has written on behalf of US Premium Garcinia Cambogia, an online store for garcinia cambogia extract, which assists in reducing weight naturally.



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