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Best Sources Of Calcium And Vitamin D For Healthy Bones

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Best Sources Of Calcium And Vitamin D For Healthy Bones
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Best Sources Of Calcium And Vitamin D For Healthy Bones

Best Sources Of Calcium And Vitamin D For Healthy Bones

A healthy balanced diet will help you build healthy bones from an early age and maintain them throughout your life.

Read Also 7 Foods Men Should Eat Regularly To Fight Weak Erection

Below are best foods to build and maintain healthy bones:

Calcium

Adults need 700mg of calcium a day. You should be able to get all the calcium you need by eating a varied and balanced diet.

Good sources of calcium include:

  • milk, cheese and other dairy foods
  • green leafy vegetables, such as broccoli, cabbage and okra, but not spinach
  • soya beans
  • tofu
  • plant-based drinks (such as soya drink) with added calcium
  • nuts
  • bread and anything made with fortified flour
  • fish where you eat the bones, such as sardines and pilchards

Vitamin D

Adults need 10 micrograms (400 International Units or IU) of vitamin D a day.

It’s difficult to get all the vitamin D we need from our diet and we get most of our vitamin D from the action of the sun on our skin.

Good sources of Vitamin D are:

  • oily fish, such as salmon, sardines and mackerel
  • egg yolks
  • fortified foods, such as some fat spreads and breakfast cereals

Sources of calcium for vegans

  • fortified soya, rice and oat drinks
  • soya beans
  • calcium-set tofu
  • sesame seeds and tahini
  • pulses
  • brown and white bread (in the UK calcium is added to white and brown flour by law)
  • dried fruit such as raisins, prunes, figs and dried apricots

Sources of Vitamin D for vegans

  • fortified fat spreads, breakfast cereals and plant-based drinks such as soya drink (with vitamin D added)
  • vitamin D supplements

Credit: Allure Vanguard

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