FOODS THAT CAN HELP STRONG BONES Yogurt: Plain yogurt that contains 30% of your calcium and 20% of your vitamin D for the day. Milk: Eight ounces of fat-free milk will cost you 90 calories, but provide you with 30% of your daily dose of calcium. Cheese: Just 1.5 ounces (think a set of dice) of cheddar cheese contains more than 30% of your daily value of calcium. Sardines fish: These tiny fish, often found in cans, have surprisingly high levels of both vitamin D and calcium. Egg: Though eggs only contain 6% of your daily vitamin D, they’re a quick and easy way to get it. Just don’t opt for egg whites—they may cut calories, but the vitamin D is in the yolk. Salmon fish: Salmon is known for having plenty of heart-healthy omega-3 fatty acids, but a 3-ounce piece of sockeye salmon contains more than 100% of your vitamin D. Spinach: One cup of cooked spinach contains almost 25% of your daily calcium, plus fiber, iron, and vitamin A. Fortified cereal: Certain cereals—like Kashi U Black Currants and Walnuts(in walmart), Total Whole Grain, and Wheaties—contain up to 25% of your daily vitamin D. Tuna: Tuna, another fatty fish, is a good source of vitamin D. Orange: Best source of vitamin D.
Posted on: Wed, 19 Jun 2013 18:21:17 +0000
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