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Improve Your Bone Health With These Amazing Foods

As children, I’m sure we’ve all been through that phase where our mothers used to force us to eat or drink something we didn’t like. I too have suffered! The most common explanation given by my mom was that my bones won’t grow big and strong if I don’t eat the right foods. She would keep on nagging me to get me to drink a glass of milk. But what exactly was so great about milk that made it so good for my bones? Or was it all a part of an elaborate scheme to get me to eat things I didn’t like?!

We all know calcium and vitamin D are the two nutrients most required for your bones to grow big and strong. So, naturally, you can assume that foods that are rich in calcium and vitamin D are your best bets for growing long and strong bones. It’s recommended that a healthy adult should consume up to 1000mg of calcium and up to 200 units of vitamin on any given day. However, people often turn to supplementation to help them reach these goals. This is because most are unaware of natural foods that will give them this required dosage. We’ve listed some of the best foods for your bones below.

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Milk

Milk

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The second someone says calcium, odds are the first thing that everyone thinks of is milk. This nutritious liquid has rightly become the go-to for anyone looking for stronger teeth and bones. A single glass of milk has around 90 calories with up to 30% of your daily recommended dose of calcium. It is also a great source of vitamin D.

Yogurt
Yogurt

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Most dairy products have high calcium content and yogurt is no different. A typical serving or 1 cup of yogurt has anywhere between 300 to 400mg of calcium. Yogurt also has a particularly high concentration of vitamin D. supplement it with a little exposure to the sun; that should ensure you get your daily requirement of vitamin D.

A word of caution: high protein variants of yogurt like Greek have low amounts of vitamin D and calcium; check the nutritional value on the back of a pack.

Spinach
Spinach

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Green leafy vegetables are some of the healthiest foods you can eat, and spinach is known as the king of this group. People who are lactose intolerant and can’t opt for milk should try to include as much spinach in their diet as possible. A single cup of spinach can amount to 25% of your daily allowance of calcium. As a bonus, it also comes loaded with fiber, iron, and vitamin A. You can multiply your dose of calcium by combining spinach with other nutrient-rich foods for an added kick.

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