NUTRIENTS FOR STRONG BONES

Strong bones grow old? Of course I can! All you have to do is to consume foods that contain essential substances needed bone.
Yourself is the best ally when building and make the body strong, healthy bones. What you eat has an important role in the formation of healthy bones.


Here are important source of food that can strengthen bones:

Milk

Milk is one of the best sources of calcium. Approximately 8.oz milk contains about one third of the daily requirement. Many brands of milk containing vitamin K, another important nutrient for bone health. If you are not a lover of milk or can not compromise with lactose, try switching to soy milk or milk that does not contain lactose.

Yogurt

Yogurt is the best source for calcium. Many products that contain approximately 40% of the daily calcium your body needs which is about 8-oz serving (1oz = 28 349 grams). We recommend the consumption of low fat yogurt and fat free, especially yogurt has a plus that tastes good and includes versatile food. Consumption of yogurt for breakfast, snack, or make a healthy dessert like Fruit Salad with honey yogurt sauce.

Cheddar Cheese

By reducing the fat content of 1.5 oz, cheddar cheese can meet about 30% of our daily requirement of calcium. Add the cheese in the sandwich, salad, or enjoy as a snack with crackers.

Vitamin D

Vitamin D always played an important role in building and protecting your bones. Vitamin D helps calcium absorption, and a number of 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 the sun, and a lot of food that has been strengthened with the essential nutrients.

Vitamin K

Vitamin K plays a role in many body functions, but scientific research has linked these important nutrients with bone health. The study took place at this time indicates that vitamin C can prevent re-absorption and entry of food is enough, where it is important to prevent bone loss. Vitamin K can be obtained by consuming lots of green vegetables.

Magnesium

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