If you are eating foods rich in calcium, Vitamin D and C, and selenium, you are doing a great deal of good for your skeletal structure. However, if you are still thinking along those lines and not really doing anything, take a look at the following food choices that you should include to design a bone-friendly meal for yourself.
- Yogurt: It is one of the best calcium-rich foods and scores high on palatability too. An 8-ounce serving can provide you with approximately 350 to 400 mg of calcium.
- Soy Milk: This food item is the perfect option for including calcium in your diet, especially if you are lactose intolerant.
- Tuna: All fishes are rich in selenium, especially tuna and salmon. Selenium plays a major role in improving bone health. Just 55 µg of selenium can help strengthen bones and joints.
- Spinach & other greens: These leafy green vegetables are high in vitamin C and selenium. Their rich antioxidant content helps you gain better protection against the damage of bone cells and boosts the reproduction of newer cells too.
- Ragi: It has been found to have between 5-30 times the calcium content found in other cereals. It is also rich in phosphorus, potassium and iron. Calcium is of course an important component in maintaining bone density and health. Thus, finger millet would be a healthier alternative to over-the-counter supplements, especially for people who might be at risk of osteoporosis or low hemoglobin levels
Lastly, the importance of Vitamin D in terms of calcium absorption is well known to everybody. So, in addition to eating calcium-rich food, make sure that you spend time outdoors for some Vitamin D. This is vital for better absorption of calcium.
