You are on page 1of 5

Foods For Strong Bones Slideshow | Foods Rich in Vitamin D and Calcium

2/5/14, 12:06 AM

Slideshow Link:

Super Foods for Your Bones Slideshow
Strong Bones: Yours to Keep
Our bones remain strong throughout young
adulthood. As we hit middle age, they slowly begin
to thin out. In women, this process accelerates after
menopause, but there are ways to put on the
brakes. One of the best lines of defense is your diet
-- eating the right foods can give you the maximum
peak bone mass and boost your bone density at
any age.

Got Milk?
Calcium is the cornerstone of strong bones. Adults
up to age 50 need 1,000 milligrams per day.
Beginning at age 51, women need 1,200 milligrams
every day, and when men hit 71, they need to hit
that mark, too. The pop star of calcium sources is
undoubtedly milk. A single 8-ounce cup of milk,
whether skim, low-fat, or whole, has 300 milligrams
of calcium.

Yogurt and Cheese
Not a milk drinker? A cup of yogurt has at least as
much calcium as an 8-ounce cup of milk. And 1
ounce of Swiss cheese has nearly as much. Even if
you're lactose intolerant, yogurt and hard cheeses
are low in lactose. Or try dairy products that are
lactose-reduced or lactose-free. Removing lactose
from milk and dairy foods does not affect the
calcium content.…bxj7AYUUOs%40xCSZl5M%40%40HnVev1imbCmqAZDXKjfrk%3d&print=true

Page 1 of 5

too.fortified orange juice has up to 240 milligrams of calcium. 12:06 AM Sardines Milk and dairy products are not the only ways to get calcium. offer a lot of calcium. The traditional soul food favorites. Breakfast foods are a great start . All those little fish bones have just what you need to build bone mass in your own body. consider eating fortified foods.webmd. Check the nutritional label for the exact amount.Foods For Strong Bones Slideshow | Foods Rich in Vitamin D and Calcium 2/5/14. One cup of chopped. and fortified cereals deliver up to 1. Go for dark leafy greens such as bok choy (seen above). Another excellent source is sardines. sardines. and leafy greens leave you…bxj7AYUUOs%40xCSZl5M%40%40HnVev1imbCmqAZDXKjfrk%3d&print=true Page 2 of 5 . http://www. and kale. These are products that do not naturally contain calcium but have been enhanced with varying amounts of the essential mineral. Fortified Foods If dairy products. Eating 3 ounces of canned sardines delivers a little more calcium than a cup of milk.000 milligrams per cup. cooked turnip greens has about 200 milligrams of calcium. Chinese cabbage. Greens You might be surprised to learn that calcium is plentiful in many vegetables. collard and turnip greens.

such as tofu.Foods For Strong Bones Slideshow | Foods Rich in Vitamin D and Calcium 2/5/14. Some calcium supplements. They're also high in omega-3 fatty acids. are better absorbed if taken with meals. and appear to have an estrogen-like effect on the body.webmd. however. This may make soy useful in warding off bone disease in postmenopausal women. such as calcium carbonate. but some reports suggest you may not need them. 12:06 AM Calcium Supplements Supplements are an easy way to boost your calcium intake. calcium citrate can be taken anytime. http://www.000 milligrams of calcium per day. New research suggests plant-based chemicals called isoflavones strengthen bone density as well. Salmon Salmon and other types of fatty fish offer an array of bone-boosting nutrients. Soy Foods Half a cup of calcium-enriched tofu contains as much as 861 milligrams of calcium. For the best absorption. Experts say there's little benefit in getting more than 2. taking more in pill form won't contribute to bone…bxj7AYUUOs%40xCSZl5M%40%40HnVev1imbCmqAZDXKjfrk%3d&print=true Page 3 of 5 . If you're already getting enough calcium from food. but calcium is not the only mineral that gives bones a leg up. which assists in calcium absorption. and too much can lead to kidney stones. take no more than 500 milligrams at one time. They contain calcium as well as vitamin D. Isoflavones are plentiful in soy foods. Fish oil supplements have been shown to reduce bone loss in elderly women and may prevent osteoporosis.

Foods For Strong Bones Slideshow | Foods Rich in Vitamin D and Calcium 2/5/14.webmd. Without vitamin D. our bodies cannot properly absorb the calcium in foods. Sunshine OK. a northern latitude. So some people may choose a vitamin D supplement. Sticking to a low-salt diet can help you keep more calcium to strengthen your bones. Hold the Salt Salt is a major culprit in depriving the body of calcium. Walnuts and flaxseeds are packed with omega-3 fatty acids. Peanuts and almonds contain potassium. Nuts also contain protein and other nutrients that play a supportive role in building strong bones. the more calcium gets carried away by urine. 12:06 AM Nuts and Seeds Nuts and seeds can bolster bone health in several ways. The recommended dietary intake is 600 IU a day for most adults. Cloudy…bxj7AYUUOs%40xCSZl5M%40%40HnVev1imbCmqAZDXKjfrk%3d&print=true Page 4 of 5 . sunshine is not a food. http://www. The more salt you eat. which protects against the loss of calcium in urine. But the body produces vitamin D in response to sunlight. and darker skin can interfere. jumping to 800 IU above age 70.

LLC. Institute of Medicine. RD. MPH.…bxj7AYUUOs%40xCSZl5M%40%40HnVev1imbCmqAZDXKjfrk%3d&print=true Page 5 of 5 . LD on September 16. See additional information: © 2011 WebMD. September 2008. Nutrition Data web site.webmd. My Notes: http://www. B. All rights reserved.Foods For Strong Bones Slideshow | Foods Rich in Vitamin D and Calcium 2/5/14. of Health and Human Services. Zelman. Teucher. U. 12:06 AM Reviewed by Kathleen M. Journal of Bone and Mineral Research. FDA web site. This tool does not provide medical advice. 2011 Sources: IMAGES PROVIDED BY: (1) (2) (3) (4) (5) (6) (7) (8) (9) (10) (11) (12) (13) Jocken Sand / Digital Vision / Photolibrary iStockphoto Joe Biafore / iStockphoto anssi ruuska / iStockphoto iStockphoto William Mahar / iStockphoto Anna Khomulo / iStockphoto Igor Dutina / iStockphoto Liza McCorkle / iStockphoto RUDI TAPPER / iStockphoto Donald Gruener / iStockphoto Edward Mosser/ iStockphoto Corey Sundahl / iStockphoto REFERENCES: American Academy of Orthopedic Surgeons.S. American Dietetic Association web site. National Osteoporosis Foundation.