Findings from the National Osteoporosis Foundation show that about 54 million Americans have low bone density or osteoporosis. Many of them have no signs or symptoms until they suffer a major bone fracture. Bone diseases can be prevented by simply incorporating enough calcium and vitamin D into your diet, says Kathryn Weatherford, LDN, RD, CNSC, and registered dietitian at BIDMC.
Many individuals have to be sensitized on the importance of being aware of vitamin D and calcium intake which preserves bone strength as you age. According to research findings, adequate levels of vitamin D do not just help your bone health, but also improve muscle fatigue as well as energy levels.
Calcium And Vitamin D-Rich Foods
With the right combination of calcium and foods rich in vitamin D, the immune system can be boosted thereby protecting the bones. According to Dr. Weatherford, many foods today are fortified with vitamin D and calcium making it easy for everyone to meet their certain targets.
Here are some of the food suggestions:
A double shot of calcium is the best way to start your day. This can easily be done by choosing calcium-fortified cereals that are high in fiber and really low in sugar. This combination of whole grain cereals alongside milk adds up to about 600 milligrams of calcium.
An excellent source of vitamin D is fatty fish. A three-ounce portion of wild caught salmon provides over 100% of the daily value of vitamin D.
Yogurt is very high in protein and a good bacteria for promoting a healthy gut. It also offers about 400 milligrams of calcium in an eight-ounce serving. Preferably, choose non-fat yogurt for a healthy and satisfying snack or Greek yogurt for extra protein.
Dark Leafy Greens And Vegetables
A variety of dark leafy greens mixed up with your diet is essential for bone strength. A variety of leafy greens like kale, swiss chard, spinach and bock choys are a few great examples.
Whether cashew, almond, soy or hemp milk, virtually all milk alternatives are fortified with calcium and vitamin D. With almond milk, you get up to 45% of the daily value of calcium and 25% vitamin D. Vitamin D - also known as the sunshine vitamin - can be produced with simple exposure to the sun for about 10 to 15 minutes and provide enough vitamin D for the body’s needs.
The winter season is quite different as a majority of individuals come down with vitamin D deficiency due to the lack of sunlight. With this in mind, it is paramount that you remind your doctor to check your levels in winter. If low, your doctor can prescribe supplements to help bring the levels back to normal.
About The Author
Lisa S. Jones is a certified nurse, nutritionist, fitness coach and health expert. Her training credentials include a B.Sc. in Nursing from California State University in 2013 and Youth Nutrition Specialist Certification from the American Fitness Professionals and Associates in 2015. In 2017, she also received Holistic Nutrition Certification from the American Fitness Professionals and Associates.