Good Foods For Bones – Building A Strong Structure
There are 2 major factors that can help to build strong bone: vitamin D and calcium. While Calcium strengthens structures of your teeth and bones, vitamin D boosts calcium absorption and bone development faster.
They play a crucial role in your childhood and even when you are in old ages. If you are suffering from the osteoporosis, absorbing vitamin D and calcium in foods can slow down diseases.
On average, adults and people who are in the 50s should take in approximately 1.000 mgs of the daily calcium requirement in your body and 200 international units of vitamin D. People who are over 50 years of age need to take 1.200 mgs of calcium and from 400 – 600 International Unit of vitamin D in order to absorb a sufficient amount of these two nutrients. Let’s try these kinds of food for good bones.
Tuna is a kind of fatty fish. It is rich in vitamin D. There are 154 IU in a 3 oz. serve of canned tuna. It is equal to 39% of the dose of vitamin you absorb from the sunlight every day. Tuna can be an alternative food to enhance your bones structure.
Many people have sun-bathing in the morning as a way of getting vitamin D. However, some particular foods such as yogurt can increase the amount of vitamin D in your body.
Drinking or eating a cup of yogurt is an ideal way to take the calcium in your body every day. In fact, yogurt has a lot of health benefits. Yogurt contains a lot of nutrients as well as vitamins: phosphorus, zinc… It also consists of B12 that keeps red blood cells and enables your nervous system function properly. Furthermore, women use yogurt to take care of skin and keep their body in shape as eating yogurt can help to enable to lose our weight easily.
Nutritionists advise parents that children should be nurtured with milk for the reason that it contains a large amount of calcium. In addition to phosphorous, magnesium, and protein that milk provides to our body, it is also a great provider of calcium. In fact, in 8 ounces of fat-free milk, it provides 30% of our everyday amount of calcium. This amount of milk only has 90 calories. You can drink milk in the afternoon, evening or night except in the morning as it is difficult to digest. It is advised that drinking milk at night can improve sleep quality, and relieve stress and tiredness.
Salmon is a great source of omega-3 fatty acids, which is good for our heart and eyes. However, we now have known that it can be a major supplier of vitamin D: a 3-ounce piece of sockeye salmon has over 100% of vitamin D in your body which can boost the strength of bones. Therefore, you definitely should eat salmon for your heart, bones, and eyes.
Posted by Huyen My, a health and beauty expert at VKool.com and AllRemedies.com