Today I am sharing a post from Australian blogger Amy Mia Goldsmith. She is giving us some ideas on Best Healthy Foods for Strong Bones. Thank you Amy for guest posting today. Don't forget to follow Amy on her Facebook and Twitter accounts.
Best Healthy Foods for Strong Bones
When it comes to eating your way to strong bones, it all boils down to two key ingredients: calcium and vitamin D. Calcium is the bone-building mineral which is essential for bone growth, while vitamin D improves calcium absorption and without vitamin D it would be pointless to consume calcium. These two nutrients should be included in your diet in proper amounts from the early childhood, but even at a later age calcium and vitamin D can help you prevent or prolong osteoporosis onset. Recommended daily dosage for adults up to age 50 is 1,000 milligrams of calcium and 200 international units (IUs) of vitamin D. People older than 50 should get 1,200 milligrams of calcium and 400 to 600 IUs of vitamin D a day. These figures can easily be reached with the following foods for healthy bones, so that's why eating calcium rich meals should be on your New Year's resolution list.
1. Dairy Products
Milk and dairy products are the number one calcium replenishing foods. One glass of fat-free milk will provide you with 30% of your daily calcium needs. If you cannot drink three glasses of milk a day, try blending it into a milkshake, or drink yogurt. Due to the preparation process, yogurt actually three times more calcium than the milk it is made of. One glass of yogurt will get you your daily recommended dosage. Beware though, delicious and protein-packed Greek yogurts, contain less calcium and almost no vitamin D, so you better go for some other varieties. Cheese is full of calcium, but it is also packed with fat, so eat it in moderation. Of all the varieties, mozzarella contains the highest levels of calcium. Cheese made from skim milk is a healthier option.
Vitamin D is rarely found in nature. But there are two easy ways to get that daily dose. One is sunbathing, and the other is eating fish. Fatty fish are probably the best source of vitamin D there is. Salmon in particular. One serving of salmon contains all the vitamin D you need in one day. Salmon is also rich in omega-3 fatty acids, which are good for your heart. Eating 3 ounces of salmon contains daily will get you a healthy heart and bones. Another fatty fish, rich in vitamin D, is tuna. Three ounces of tuna contains about 39% of your daily vitamin D dose. There is also catfish and sardines. Although miniature, sardines have surprisingly high levels of both of the bone building ingredients.
Breakfast lovers rejoice! Although eggs contain a relatively small amount of vitamin D, they are easy to prepare and a quick way to get 6% of your daily vitamin D dose. That is, if you eat egg yolks, because that is where the vitamin D is found. If you only eat egg white omelettes, have an orange juice with your eggs. This breakfast staple is often fortified with vitamin D and calcium. Also try Spanish baked eggs with chorizo, tomatoes & manchego (find the recipe online, I recommend it.)
4. Dark, Leafy Greens
For those who are lactose-intolerant, there are other ways to get that daily dose of calcium. Dark, leafy greens are second to dairy products of all the calcium sources out there. Just one cup of kale, collard greens, arugula, spinach, or watercress, provides more than 25% of your daily calcium needs. Although spinach also contains oxalic acid, which prevents the absorption of calcium, so you better opt for some other greens.
5. Almond butter
Almonds have the highest levels of calcium of all the nuts. It is as beneficial in butter form as it is raw. To make sure you are taking in adequate amounts of calcium, you can also opt for calcium supplements.
Do you eat any of these foods in sufficient amounts?