10 Foods For Strong Bones

 

Beautiful black woman drinking milk which helps reduce endometriosis

Milk enriched with omega 3 helps reduce the risk of endometriosis

(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.

Yogurt

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.

Milk

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.

Cheese

Just because cheese is full of calcium doesn’t mean you need to eat it in excess (packing on the pounds won’t help your joints!). Just 1.5 ounces (think a set of dice) of cheddar cheese contains more than 30% of your daily value of calcium, so enjoy in moderation.

Most cheeses contain a small amount of vitamin D, but not enough to put a large dent in your daily needs.

Eggs

Though eggs only contain 6% of your daily vitamin D, they’re a quick and easy way to get it. Just don’t opt for egg whites—they may cut calories, but the vitamin D is in the yolk.

Salmon

Salmon is known for having plenty of heart-healthy omega-3 fatty acids, but a 3-ounce piece of sockeye salmon contains more than 100% of your vitamin D. So eat up for your heart and your bones.

Spinach

Don’t eat dairy products? Spinach will be your new favorite way to get calcium. One cup of cooked spinach contains almost 25% of your daily calcium, plus fiber, iron, and vitamin A.

Fortified cereal

Certain cereals—like Kashi U Black Currants and Walnuts, Total Whole Grain, and Wheaties—contain up to 25% of your daily vitamin D. When you don’t have time to cook salmon or get out in the sun, cereals can be a tasty way to get your vitamin D.

Tuna

Tuna, another fatty fish, is a good source of vitamin D. Three ounces of canned tuna contains 154 IU, or about 39% of your daily dose of the sunshine vitamin. Try these low-cal Tuna-Melt Tacos as a way to sneak in vitamin D and calcium.

Collard greens

Like spinach, this leafy green often enjoyed south of the Mason-Dixon line is full of calcium. One cup of cooked collards contains more than 25% of your daily calcium. Plus you can easily sneak it into your favorite foods, like this über-healthy frittata.

Orange juice

A glass of fresh-squeezed OJ doesn’t have calcium or vitamin D, but it’s often fortified to contain these nutrients. Try Tropicana’s Calcium + Vitamin D to get a boost of these essentials.

Also, studies have shown that the ascorbic acid in OJ may help with calcium absorption, so you may be more likely to get the benefits of this fortified drink.

Ask The Pharmacist: Why Can’t I Take Pills With My Orange Juice?

prescription bottle of pills

(BlackDoctor.org) — You know that you should always follow the directions and warnings on your prescription labels, unless advised otherwise by your doctor — but sometimes, those messages don’t make a whole lot of sense!

Q: Why does my medication say that I can’t take it with orange juice?

A: There are some drugs on the market that come with a warning that states the patient should not take the medication if they also consume orange or other citrus juices (grapefruit, lemon, etc) because of the possibility of potentially dangerous interactions. These warning can be found on a variety of medications that are used for different purposes, including high blood pressure, high cholesterol, and mental health medications.

Typically, when a medication is taken by mouth, proteins in the body called enzymes break down the medication in the digestive tract so it can be absorbed by the body. Citrus juices, regardless of when they are taken, can interfere with how the enzymes work, and can lead on increased levels of the medication in the body. Higher drug levels can lead to increased side effects, some of which can be very serious.

Therefore, as with all medication, it’s very important to read all of the information that comes with your medications, and speak to your physician or pharmacist about your questions and report any side effects that you may experience.

By Dr. Crystal Riley, BDO Pharmacy Expert

A graduate of the Howard University School of Pharmacy, Dr. Crystal A. Riley has spent the majority of her career involved in drug information services for not only healthcare organizations and practitioners, but for patients as well. While her career has shifted towards researching healthcare policy and quality standards, Dr. Riley still actively seeks opportunities to keep patients informed and aware of medication-related issues to help improve their overall quality of life.