When it comes to your bones and joints, it is very important to pay attention to the amount of calcium and vitamin D you consume daily. Bones require calcium to be strong and vitamin D to make your bones absorb calcium.
A study that was performed in 2009 in the USA showed that about three of four Americans have deficiency of vitamin D. While milk is number one product to consider when it comes to the bone-building process, there are many other foods that can help you add some more calcium and vitamin D into your diet in order to keep your bones and joints strong and healthy.
- Below you can find the list of 5 top products, suggested by the Nutrition Therapy team at BIDMC:
Calcium-fortified cereal. Select this type of cereal when you need a double shot of calcium. It's also low in sugar and high in fiber. All you have to do is to add some milk and enjoy your healthy breakfast. Whole grain cereal and a cup of milk make up 600 mg of calcium. This is 50% of recommended portion per day for adults.
- Edamame. Half a cup of this Asian soybean consists 197 mg of calcium. Consider either fresh or frozen type of product. You can find it in almost any grocery store. You can boil fresh version of edamame in salted water or put frozen edamame in in microwave and sprinkle with a little amount of sesame oil.
- Yogurt. Natural yogurt is high in proteins and includes a lot of healthy bacteria for your gut. An 8-ounce serving provides you with 400 mg of calcium. We recommend you to select a non-fat yogurt for healthy and satisfying snack.
- Dark leafy greens. Enrich your diet with a variety of dark leafy greens. There are lots of them to choose from: Kale, Spinach, Mustard Greens, Swiss Chard, Bock Choy and many more. Just 1 cup of these greens provides you 255 mg of calcium.
- Milk alternatives. If you have lactose intolerance, it may be difficult for you to digest dairy. In order not to lose the major source of calcium, try almond or soy milk instead. Each cup will add 300 mg of calcium to your diet.