One important ingredient that goes into having strong, healthy bones is vitamin D, and luckily for you, yogurt has plenty of it. You can enjoy it on its own, make dressings and dips from it, or mix it into other recipes in place of foods like sour cream and mayo. Just be aware that some yogurts are also overloaded with sugar.
Everyone knows you need calcium for healthy bones, but not everyone realizes you do not have to down a gallon a milk every week to get it. Two cubes of cheddar cheese the size of a pair of dice is enough to get you about a third of your daily intake. Just be careful not to overdo it with the high-calorie treat.
If you need a simple boost of vitamin D, scramble up a few eggs. The yolk of one egg contains about six percent of the vitamin D that the average per should have daily. Eggs are also a great way to get extra protein, which helps your body absorb calcium.
As it turns out, eating your Wheaties in the morning may not be such a bad idea if you want to have strong bones. One cup of fortified cereal like Wheaties will provide you with a quarter of your recommended daily vitamin D intake. If you, like most people, prefer your cereal with milk then your breakfast alone will go a long way towards keeping your bones healthy.
As it turns out, vegetarians and vegans who indulge in a little tofu occasionally may end up with some pretty healthy bones. One cup of fortified tofu usually has about 800 milligrams of calcium in it. The average person between the ages of 19 and 50 is recommended to get about 1,000 milligrams of calcium a day.
Nuts seem to have an endless positive impact on your health, and that can extend to your bones, as well. Almonds contain potassium, which can prevent your body from losing calcium. Of course, as an added bonus, they can help curtail heart disease with their omega-3 fatty acids.
Dairy products are not the only way to get some bone-friendly calcium into your body. If you don’t like them or live a vegan lifestyle, you can just as easily get it with cooked spinach. You would need to eat four cups of cooked spinach a day to get the full amount of calcium needed for your daily intake, though.
You may not love to eat your broccoli, but if you want strong bones, this may change your mind. Not only does the green veggie contain calcium, but it contains vitamin K, as well. Vitamin K is essential for healthy bones and a healthy heart. If you don’t like the taste of broccoli, try making a dip for it out of yogurt for added bone health.
If you want to get your full amount of vitamin D in one meal, bake a 3-ounce piece of salmon. Not only is this good for your bones, but it’s good for your heart, as well. Salmon is packed with omega-3 fatty acids, which can lower your risk for high cholesterol and heart disease.