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Key Nutrient : Vitamin D
- Vitamin D also plays a critical role in building and protecting your bones.
- Vitamin D promotes calcium absorption, and studies show that people with low levels of vitamin D have lower bone density or bone mass. They are also more likely to break bones as they age.
- Vitamin D is naturally present in very few foods, but you can get it from sunshine, and more food are being fortified with this very important nutrient.
- While cod liver oil is perhaps the best natural food source of Vitamin D, there are other, better-tasting options (listed below).
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Vitamin D Source: Fortified Cereal
- Some ready-to-eat cereals are fortified with vitamin D.
- Check the labels and look for products that have at least 10 percent of the daily value of this important nutrient.
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Calcium Source: Yogurt
- Yogurt is an excellent source of calcium.
- Many brands contain about 40 percent of daily calcium needs based on an 8-oz. serving. (We recommend low-fat and fat-free.)
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Magnesium Source: Soybeans
- Soybeans are another excellent source of magnesium.
- About ½ cup cooked soybeans will meet approximately 20 percent of your daily magnesium needs.
- Edamame - plain steamed soybeans - m...
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Key Nutrient: Vitamin K
- Vitamin K serves many functions within the body, but mounting scientific research has linked this important nutrient with bone health.
- Recent studies indicate that vitamin K may help prevent bone resorption and adequate dieta...
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Bone-Friendly Nutrient: Calcium
- Calcium can help to build stronger, denser bones early in life and keep bones healthy as we grow older.
- It is a mineral that is essential for life, yet a lot of people do not get adequate calcium on a daily basis.
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Vitamin D Source : Salmon
- Salmon is one of the best natural sources of vitamin D.
- Just 3.5 oz. of cooked salmon supplies about 90 percent of your daily vitamin D needs.
- What'...
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Vitamin D Source : Canned Tuna
- If weekly fresh fish is out of your budget, an economical source of vitamin D is canned tuna.
- Three ounces of canned tuna contains approximately 50% of your daily vitamin D requirement
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Essential Mineral: Magnesium
- The mineral magnesium provides many functions within the body, and one of them is to help keep bones strong (50 percent of body magnesium is found in bone).
- Eating a variety of food can help to ensure adequate magnes...
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Magnesium Source: Almonds
- Just one ounce of almonds (a small handful - about 24) provides about 20 percent of your daily magnesium needs.
- Almonds make a terrific snack on their own (just remember to watch portion size; one ounce of almonds contains ab...
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Calcium Source: Tofu
- A great non-dairy source of calcium is tofu.
- Just one-half cup of firm tofu fortified with calcium has about 20 percent of the daily recommendation for calcium. (Not every tofu is made this way, so l...
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Eating smart for bone health
- Calcium, magnesium, and Vitamin K are essential for bone health.
- You are your best ally when it comes to building and maintaining strong, healthy bones.
- What you eat plays an importa...
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Calcium Source: Milk
- No surprise surprise here, milk is another excellent source of calcium.
- An 8-oz. glass of milk contains about one-third of your daily calcium needs. (Skim or low-fat is best.)
- Most b...
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Calcium Source: Cheddar Cheese
- Just 1.5 oz. of reduced-fat cheddar cheese will meet about 30 percent of your daily recommendation for calcium.
- Add a slice to sandwiches, salads, or enjoy as a snack with crackers.
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Vitamin K Source: Leafy Greens
- Leafy greens such as kale, spinach, Swiss chard and collard greens are very high in Vitamin K.
- Just 1/2 cup of these greens, cooked, can contain more than 500% of the recommended dai...
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CURATED FROM
CURATED BY
Lawyer turned Artist Visionary Curator & Gallerist. Empowering self-love and joy through art & words. www.innerjoyart.com 💝 Instagram : dymphna.art
Knowing what food can serve essential nutrients for our body helps us to eat consciously and with more awareness. Being mindful about food that we consume for our body helps us to maintain good health in the long run.
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