Want strong bones to old? Of course you can! All you have to do is to consume foods that contain essential substances needed bones. Contained in any food substances are? Yuk, consider infonya here!

Yourself is the best ally of the building and make the body strong, with healthy bones. What you eat has an important role in the formation of healthy bones. Especially by consuming the appropriate amount of calcium is about 1000mg for adults aged 19-50 years and approximately 200IU of vitamin D for adults aged 19-50 years. Magnesium and vitamin K is also very important for bone health.

Here are 10 important source of food that can strengthen the bones:

1. Bone Nutrition: Calcium
Calcium can help in strengthening the formation of bone, making bones become solid and stay healthy bones as we age. Calcium is a mineral that is important in life, unfortunately many people today who do not meet daily calcium dose.

2. Source Calcium: Yogurt
Yogurt is the best source for calcium. Many products that contain about 40% of the daily calcium your body needs is about 8-oz serving (1oz = 28,349 grams). We recommend that consumption of low fat yogurt and fat free, let alone have a plus yogurt tastes good, and that includes versatile food. Consumption of yogurt for breakfast, snack, or make a healthy dessert like a fruit salad with honey yogurt sauce.

3. Source Calcium: Cheddar Cheese
With approximately 1.5 oz reduced fat, cheddar cheese can meet about 30% of our daily requirement of calcium. Add this cheese in sandwiches, salads, or enjoy as a snack with crackers.

4. Source of Calcium: Milk
Is not mengenjutkan, milk is one of the best sources of calcium. Around 8.oz milk contains about 1 / 3 of daily needs. Many brands of milk that contains vitamin K, another nutrient important for bone health. If you do not dare milk or can not compromise with lactose, try switching to soy milk or milk that does not contain lactose.

5. Source of Calcium: Know
Sources of calcium are milk outside know. Only 1 / 2 pieces of know contains calcium approximately 20% of daily calcium recommendations. But not all tofu is good calcium, so it's good to look at labels to see if the idea it contains a good source of calcium or not. Besides tofu is also a good source of protein and is a complement in the pan.

6. Main nutrients: Vitamin D
VitaminD always played an important role in building and protecting your bones. Vitamin D helps calcium absorption, and some studies show a person who has a low vitamin D levels have low bone density. They also have a tendency to be brittle bone with age. Vitamin D can be obtained naturally in certain foods (eg, cod liver oil), but you can also get it from sunlight, and many foods are fortified with these essential nutrients.

7. Source of Vitamin D: Salmon
Salmon is one of the best natural sources of vitamin D. Approximately 3.5oz masalan salmon contains about 90% of our daily needs for vitamin D. Besides salmon is also a good source of protein and omega-3 fats are good for hantung. Try to consume at least one meal of salmon per week.

8. Source of Vitamin D: Cereals
Some are ready to eat cereal was given additional vitamin D. Try to check the product label and look for that has at least 10% of the daily value of these important nutrients.

9. Important minerals: Magnesium
Magnesium has many functions for the body, and one of them is to make the bones remain strong (50% of the body magnesium is found in bone). Eating a variety of foods can help to ensure entry into the body of magnesium is sufficient. Women over 30 years to meet about 320mg of magnesium per day, while men around 400-420mg. The amount is easily obtained by eating nuts like almonds, soybeans, wheat, and dark colored vegetables like spinach.

10. Important Nutrition: Vitamin K
Vitamin K play a lot in various body functions, but scientific research has linked these important nutrients in bone health. The study is in progress now indicates that vitamin C can prevent the absorption of return and the entry of sufficient food, where it is important to prevent bone fragility. Vitamin K can be obtained by consuming lots of green vegetables.

Source: JeketHex

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