Want stronger bones? Eat these foods rich in Calcium, Vitamin-D
Having healthy and strong bones is crucial for your overall physical strength and well-being. Poor bone health can lead to dreadful conditions such as osteoporosis, osteopenia, fractures, etc. But don't worry- a healthy and balanced diet, which is particularly rich in Calcium and Vitamin-D, can help strengthen your bones. Here are top food sources of Calcium and Vitamin-D you need for stronger bones.
Calcium makes up much of your bones and teeth. Further, it plays a significant role in maintaining proper heart health, muscle function, and nerve signaling. The best dietary sources of Calcium include dairy (cheese, yogurt, milk), seeds, beans and lentils, tofu, almonds, fishes (such as sardines and salmon), and some leafy greens (read spinach, kale, and collar greens), among others.
The recommended daily intake (RDI) of Calcium is 1,000 mg per day for most adults. However, women aged above 50 and everyone over 70 should get 1,200 mg per day. Children (aged 4-18 years) are advised to take 1,300 mg of Calcium per day.
Although, sunlight is a great source of Vitamin-D, many of us today stay mostly unexposed to it, which might lead to its deficiency, further putting your bone health at risk. Hence, a diet plan rich in Vitamin-D can help. Top sources include salmon, sardines, tuna, oysters, egg yolks, mushrooms, and certain fortified foods (such as soy milk, orange juice, cereal, and oatmeal).
The recommended daily intake (RDI) of Vitamin-D is 600 IU per day from dietary sources. However, in case you do not get enough sunlight through the day, you should aim for close to 1,000 IU of this essential vitamin every day.
Apart from following a healthy diet, follow these simple tips to improve your bone strength: 1) Exercise on a regular basis, 2) Avoid bad posture, 3) Maintain a healthy weight, 4) Avoid excess caffeine and alcohol, 5) Reduce your salt intake, and 6) Quit smoking.