10 Foods for Healthy Bones

To build strong bones, the key is two, namely calcium and vitamin D. Calcium is the main part of the structure of bones and teeth. Meanwhile, vitamin D increases calcium absorption and bone growth.
Levels of calcium and vitamin D is necessary for children to optimal growth. Not only for them, enough calcium and vitamin D are also required for the adults and the elderly to maintain their bone health.

Enough calcium and vitamin D one of them can be obtained from food. Consider the 10 food guards following bone health.

1. Yogurt
Most people get vitamin D from sun exposure, but certain foods such as yogurt are also rich in these vitamins. Generally one cup of fat-free yogurt can meet 30 percent of daily calcium and 20 percent of vitamin D a day.

2. Milk
Milk is known since a long time as a source of calcium. Although the 237 ml can donate 90 calories, but 30 percent of the daily calcium requirement can be fulfilled. Choosing a vitamin D-fortified milk will provide a double benefit.

3. Sardines
This fish is commonly found in cans, but the content of vitamin D and calcium was amazing. Fiastuti Witjaksono, clinical nutrition specialist from the Faculty of medicine / RSCM said, the fish are eaten with bones very well be used as a source of calcium and vitamin D.

4. Eggs
Although one egg can only meet six percent of the daily requirement of vitamin D, but the food is prone to be found.

5. Salmon
Salmon are known to contain omega-3 fatty acids are healthy. But other than that, 227 grams of salmon also contains more than 100 percent of vitamin D daily. So it can be heart healthy salmon consumption and bone as well.

6. Spinach
If dairy is not finished your selection, then choose the spinach as a source of calcium to your favorite. One cup of cooked spinach contains nearly 25 percent of the daily calcium requirement, plus fiber, iron, and vitamin A.

7. Cereal
Certain cereals made from whole grains, fruits, and nuts contain up to 25 percent of your daily vitamin D needs.

8. Tuna
Tuna is another fatty fish rich in vitamin D. A total of 85 grams of tuna contains 154 IU or meet 39 percent of your vitamin D needs.

9. Col. green
Such as spinach, green leafy vegetables are good sources of calcium. One bowl of cooked green cabbage contains more than 25 percent of your daily calcium needs.

10. Orange juice
A glass of fresh orange juice is often fortified with vitamin D and calcium. According Fiastuti, citrus fruits are also a good source of calcium.