The majority of the adult people have problems in their bones. Bones hold the structure of your body and do most of the works of our body movements. Bones along with muscular tissues moves our body, according to the command of our brain. They are living cells that reestablish frequently all the way through your life. Bone is made of calcium and vitamin D. So in order to have a good and a healthy bone, you need to consume lots of calcium, vitamin D and will have to do a lot of exercises. Here are some foods that are rich in calcium, vitamin D and more bone improving minerals.
1. Milk
Milk is a well-known food for bone health all over the world. In some country, milk is considered to be an ideal food. Milk is too much rich in calcium and as I mentioned earlier, calcium is a must to improve bone health. It gives your body a lot of calcium together with vitamin D. Cold milk is used to reduce acidity. If you can't take enough milk, then take dairy products.
2. Yogurt
Yogurt is mainly taken for filling the want of vitamin D. People generally fill the demand of vitamin D by roaming in the sun. But this doesn't help that much.One cup yogurt can fill the want of calcium and vitamin D in a massive quantity. It is a dairy product, but it is the most nutritious dairy food. Yogurt is mostly fortified with vitamin D.
3. Cheese
Cheese is full of calcium, but that doesn't mean that you need to take it excessively. Just 1.5 ounce of cheese can cover the 30% of your daily calcium demand. Cheese also has vitamin D but not that too much to put a change in your bone. Cheese is also good for teeth.
4. Egg yolk
We all know that the egg contains a very little vitamin D. Though it contains a very little amount of vitamin D, it is one of the easiest ways to take vitamin D in. Don't take the egg white part. Take the yolk. That will help much.
5. Spinach
Spinach is one of the most healthiest foods all over the world. If you don't like dairy products, then take some spinach. It will cover up the 25% of your calcium demand. It also contains fibers, minerals, iron and vitamin A.
6. Collard leaves
Collard leaves are very good food for bone health. It contains a lot of calcium and vitamin D in a small amount. One cup of collard leaves can fill the 25% of your daily calcium demand.
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