(BlackDoctor.org) — When it comes to building strong bones, there are two key nutrients: calcium and vitamin D. Calcium supports your bones and teeth structure, while vitamin D improves calcium absorption and bone growth.
These nutrients are important early in life, but they may also help as you age. If you develop osteoporosis, a disease characterized by brittle and breaking bones, getting plenty of calcium and vitamin D may slow the disease and prevent fractures.
Adults up to age 50 should get 1,000 milligrams of calcium and 200 international units (IUs) of vitamin D a day. Adults over 50 should get 1,200 milligrams of calcium and 400 to 600 IU of vitamin D. Get these nutrients by trying these 10 foods for healthy bones.
Most people get their vitamin D through exposure to sunlight, but certain foods, like yogurt, are fortified with vitamin D.
One cup of yogurt can be a creamy way to get your daily calcium. Stonyfield Farms makes a fat-free plain yogurt that contains
30% of your calcium and 20% of your vitamin D for the day.
And though we love the protein-packed Greek yogurts, these varieties tend to contain less calcium and little, if any, vitamin D.
There’s a reason milk is the poster child for calcium. Eight ounces of fat-free milk will cost you 90 calories, but provide you with 30% of your daily dose of calcium. Choose a brand fortified with vitamin D to get double the benefits.
Can’t get three glasses a day? Try blending milk into a smoothie or sauce.