When it comes to building strong/healthy 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. Here are some great foods to help you build strong bones.
- Yogurt: One cup of yogurt can be a creamy way to get your daily calcium. Yogurt is fortified with vitamin D.
- Milk: Eight ounces of fat-free milk will cost you 90 calories, but will provide you with 30% of your daily dose of calcium.
- Cheese: Just 1.5 ounces of cheddar cheese contains more than 30% of your daily value of calcium.
- Sardine: You either love these little fish or not, but cans of sardines have surprisingly high levels of both vitamin D and calcium.
- Eggs: They contain a small (6%) of your daily vitamin D, they’re a quick and easy way to get it.
- Salmon: known for having plenty of heart-healthy omega 3 fatty acids, a 3-ounce piece of sockeye salmon contains more than 100% of your vitamin D.
If you feel you are not getting enough calcium or vitamin D in your daily diet, check with your doctor and your nutritionist to find the best combination of foods and activities to help you build healthier and stronger bones. If you have a specific healthy bones question, ask our own #NurseGina