To form strong bones, two important nutrients must be fulfilled: calcium and vitamin D. Milk has both. While calcium in milk supports dr roy nissim. It is also useful to avoid interference with existing muscular and spinal systems. However, with chiropractor santa monica we can cure the pain. Well, besides milk, here is a list of foods that are good for bones.
What foods are good for strong bones?
Calcium is also found in many vegetables. Dark leafy vegetables, such as kale, arugula, watercress, and collard vegetables are the best sources of non-dairy calcium. One cup of cooked turnip vegetables contains about 200 milligrams of calcium, which can meet 20% of your daily needs.
2. Almond Butter
Compared to all nuts, almonds have the highest amount of calcium per portion. You can also get the same benefits of calcium in the form of butter. Besides, almond butter does not contain cholesterol and is lower in fat than ordinary peanut butter. Plus, almonds contain potassium (240 milligrams in 2 tablespoons) as well as protein and other nutrients that have a supporting role in forming bone strength.
Yoghurt contains more calcium than whole milk because it goes through a more complex manufacturing process. An 8-ounce bowl of low-fat yoghurt can provide up to 42% of your daily calcium needs.
Eggs contain large amounts of vitamin D. However, vitamin D is only found in egg yolks, so if you prefer to eat an omelette from egg whites, you should get vitamin D from other sources.
5. Orange juice
A glass of freshly squeezed orange juice naturally does not contain calcium or vitamin D, but this juice is often enriched in its production process to contain both nutrients. Research shows that ascorbic acid in orange juice can support calcium absorption.
6. Vegetarian protein
An example of vegetable protein is tofu which is a mainstay in Indonesian cuisine. Half a cup of tofu contains more than 400 milligrams of calcium. Also, research shows that the content of isoflavones in soy is beneficial in warding off bone disease in women after menopause.
7. Cane syrup
Unlike refined white sugar, sugar cane syrup is a source of calcium. Only from 1 tablespoon of sugar cane syrup to replace sugar, you can get 41 milligrams of calcium. Try using sugar cane syrup instead of honey on top of your yoghurt or mixing it in a smoothie.
8. Sweet potatoes
Besides calcium and vitamin D, magnesium and potassium also support bone health. If you lack magnesium, you can experience problems with the balance of vitamin D in the body, which can affect the strength of your bones. Potassium neutralizes acids in the body that sucks calcium from bones. One delicious way to get these two nutrients is by eating sweet potatoes roasted without salt, which contains 31 milligrams of magnesium and 542 milligrams of potassium.
Figs are good food for strong bones. Five fresh figs contain about 90 milligrams of calcium and other bone supporting nutrients, such as potassium and magnesium. The dried version will be as good as fresh fruit: half a cup of dried figs contains 120 milligrams of calcium.
Research has found that consuming figs daily, along with calcium and vitamin D supplements, can help increase bone density by slowing down bone loss.