Eating right is about more than handling your weight. You’ve got to take in the right balance of nutrients, vitamins and minerals to keep all the systems in your body working properly, and to keep your bones and muscles strong and vigorous.

As per research, adults should get 1,000 milligrams of calcium and 200 international units (IUs) of vitamin D a day. If you’re over 50, make that 1,200mg of calcium and 400 to 600 IUs of vitamin D daily. While both calcium and vitamin D can be taken in supplements, it’s best to get them through a natural diet. Here are five of the best foods for healthy bones:

Here we have 5 food items that will help you to gain strong bones.

>Yogurt: Most yogurts are invigorated with vitamin D, and depending on the brand, you could get 30 percent of your daily calcium intake from yogurt.

>Milk: An eight-ounce glass of fat-free milk will provide you with 30 percent of your daily dose of calcium. Buy milk fortified with vitamin D, and you’ll get even more benefits.

>Salmon and Tuna: Salmon is good for your bones. Just three ounces of sockeye salmon covers more than your full daily dose of vitamin D. Tuna is another great source of vitamin D, although it doesn’t contain quite as much as salmon (just about 39 percent of your daily dose).

>Spinach: Don’t skip out on the greens, especially spinach. Just one cup of cooked spinach contains 25 percent of the daily recommended dose of calcium. It also contains plenty of fiber, iron and vitamin A.

>Fortified foods: Store-bought nutriments like orange juice and some cereals are fortified with vitamins and minerals like vitamin D and calcium. Just check the labels to be sure what you’re buying will actually be beneficial to building strong bones.

So, try the above food choices to keep your bones and muscles strong and healthy.


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Joydev Mishra

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