It’s a fact that as a person ages, his bones becomes weaker and weaker. To fight this weakening, a good and well balanced diet is required; a diet that contains sufficient amount of calcium and vitamin D.
What makes calcium and vitamin D important? They are essential because the body uses calcium for it to function properly, functions such as production of new bone cells.
A healthy diet ideal for stronger bones should contain leafy green vegetables. According to health experts, the best foods for healthy bones are cooked and raw green vegetables. Green leafy vegetables are very rich in calcium, and they also contain other nutrients and minerals such as vitamin K and potassium.
One of the best practices of healthy eating is never to skip breakfast.
For a healthy, bone friendly breakfast, here are foods that are very rich in calcium:
- 1 cup of breakfast cereal that’s calcium-fortified contains 1000 mg of calcium;
- 8 ounces of Soy milk that’s calcium-fortified contains 80 to 500 mg calcium;
- 1 cup of nonfat Milk contains 300 mg of calcium;
- 1 cup of Yogurt contains 300 to 400 mg of calcium;
- 1 glass of Orange juice that’s calcium-fortified contains 200 to 340 mg of calcium.
For a healthy breakfast, if you like something aside from breakfast cereals, you can also make an egg omelet with salmon with a bit of cheddar cheese and sautéed greens. You can also make scrambled-egg stir-fry with sardines, Swiss cheese, and broccoli.
If you like soups and stews, by simply adding salmon, kale, or turnip greens, you can easily turn your favorite recipes into healthy mouth watering feasts.
For those who are thinking of a good menu for a calcium-rich food, try baked herring. It has been ranked top of the list as of calcium-rich food that’s easy to cook.
Do you know that calcium-rich foods are frequently high in vitamin D? Examples of these foods include sardines, salmon, and herring. Other foods that are rich in calcium include the following:
- A 3 ounces canned sardine contains 320 mg of calcium;
- An ounce of Swiss cheese contains 270 mg of calcium;
- An ounce of Cheddar cheese contains 200 mg of calcium;
- A 3 ounces canned salmon contains 200 mg calcium;
- 1 cup of Turnip greens contains 200 mg of calcium;
- 1 cup of cooked Kale contains 90 mg of calcium;
- 1 cup of raw broccoli contains 90 mg of calcium
Keep your bones healthy and strong. Eat healthy!
