Bones are the one of the main part of our whole body. We always try to keep our bones strong. As we hit middle age, they slowly begin to thin out. Diet is One of the best lines of defense. Eating the right foods can give you the maximum peak bone mass and boost your bone density at any age.
Calcium is plentiful in many vegetables. The traditional soul food favorites, collard and turnip greens, offer a lot of calcium and One cup of chopped, cooked turnip greens have about 200 milligrams of calcium.
Calcium is the main part of strong bones. Adults up to age 50 need 1,000 milligrams per day. The pop star of calcium sources is undoubtedly milk. A single 8-ounce cup of milk, whether skim, low-fat, or whole, has 300 milligrams of calcium.
Salt is a major cause in depriving the body of calcium. The more salt you eat, the more calcium gets carried away by urine. Sticking to a low-salt diet can help you keep more calcium to strengthen your bones.
To bones stronger Another excellent source is sardines. All those little fish bones have just what you need to build bone mass in your own body. Eating 3 ounces of canned sardines delivers a little more calcium than a cup of milk.
Nuts also contain protein and other nutrients that play a supportive role in building strong bones. Peanuts and almonds contain potassium, which protects against the loss of calcium in urine.
Fortified foods do not naturally contain calcium but have been enhanced with varying amounts of the essential mineral. Fortified orange juice has up to 240 milligrams of calcium, and fortified cereals deliver up to 1,000 milligrams per cup.
Yogurt has much calcium as an 8-ounce cup of milk. And 1 ounce of Swiss cheese has nearly as much. Even if you’re lactose intolerant, yogurt and hard cheeses are low in lactose. Removing lactose from milk and dairy foods does not affect the calcium content.