In order for bones to grow normally and have maintained strong growth and health since childhood. Eating the right foods can keep your bones grow healthy and strong. In addition to proper diet, exercise and sunlight is also another important factor.
Calcium and Vitamin D
Foods that are good for bone health is basically composed of two things, namely calcium and vitamin D. Calcium is an essential mineral for the body to function properly, and calcium stored in bones. Vitamin D is needed by the body to absorb calcium. Not getting enough calcium in the diet can cause bones to become brittle, which makes you susceptible to fractures and bone-related diseases.
Here are some good foods to keep your bones healthy and strong:
1. Milk
Everyone would have understood that the milk is very good for the bones. One cup of milk has about 30 percent of the calcium you need each day. In addition, the milk sold in stores are usually fortified with vitamin D, so as to have two properties at once.
2. Dark green leafy vegetables
Dark green leafy vegetables, like kale, and watercress is a non-dairy sources of calcium are good. But please note that the spinach (usually included in this group of vegetables) contain oxalic acid, which can make calcium is not absorbed by the human body.
3. Salmon
Vitamin D, which is important for the health of your bones, are rarely found in nature. Fatty fish, like salmon, perhaps the best source of vitamin D derived from nature. Just one serving of salmon will give you all the vitamin D needed in a day. In addition, if you consume canned salmon, salmon bones that have been ingested too soft would participate, and the bone was filled with calcium.
4. Catfish
Catfish consumed a lot of people, besides the price is cheap fish is also a good source of vitamin D. In 100 grams of catfish meat contains 15 mg of calcium, so the catfish is very good for strong bones.
5. Almond
Of all the nuts you can find at your local grocery, almonds have the highest amount of calcium per serving. You can get the same calcium benefit of almond butter. And as a bonus, almond butter has cholesterol and low in fat and higher in protein than peanut butter.
6. Cheese
It's quite simple: Cheese made from milk. Milk has lots of calcium, it means the cheese also has a lot of calcium. Also available in various types of cheese you choose to live where you like. Mozzarella has a very high amount of calcium. For healthy choices, try the cheese made from skim milk.
7. Yogurt
Yogurt is an ancient culinary products, has a long history began about 2,000 BC. Because the process of yogurt preparation, these foods also contain more calcium than milk.
In addition if you have problems with milk, for example, always diarrhea every time a drink of milk, can be replaced with yogurt. Incidence of diarrhea is caused due to lactoce intolerence. The cause is a deficiency / lack of digestive enzyme lactase. So every time a drink of milk, lactose granules will be left on the surface of the hole and the small intestine absorbs water from the surroundings which then led to diarrhea. In yogurt, milk lactose is broken down by "good" bacteria, Lactobacillus bulgaricus through the fermentation process, until absorbed.
8. Tuna Fish
Tuna is the other fatty fish are loaded with vitamin D. Fish is healthy also contain other nutrients beneficial in such high amounts of potassium, magnesium, and omega-3 fatty acids. And because it comes canned, it's easy to find, easy on the wallet, and simple to add to your diet.
9. Eggs
Eggs contain a good amount of vitamin D and can improve your bone health. Vitamin D is found in egg yolks only, so if you only eat egg whites only, the benefits of vitamin D will not you get.
10. Broccoli
Broccoli is a source of vitamin D other than milk and dark green leafy vegetables. Almost equivalent to the calcium content of calcium in a glass of milk (71.8 mg calcium Broccoli with 120 ml dairy calcium). And broccoli is not only for bone berkhaiat course, is also a source of vitamin C, fiber, and nutrients that contain cancer-fighting properties.
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