We all are aware about the function of calcium as it helps to support our bone and teeth structure and vitamin D support the calcium to absorb in the body properly and to develop the bone growth. All these nutrients are not only essential to our body in growth periods but also important when you are aged.
Many of us know about osteoporosis which is a bone disease in which our bones lose its mineral density and become weak and fragile which can cause fracture.
As per the research it is recommended to adults to take about 1000mg of calcium per day where as growing children in the age group of 4 to 19 years needs around 800 to 1300 mg calcium per day. Thus it is essential to have proper amount of calcium and vitamin D throughout form your diet.
Following are some of the foods which are recommended by some health expert and doctors as they help to make the bones strong.
Milk:
Milk is a good source of calcium and protein and both of them are essential for health bone. Milk is beneficial for overall health as well as bone health thus any one at any age can drink milk. Consumption of milk helps to improve bone-health and also reduce the chances of fractures and certain cancer. It is observed that one full glass of milk provide 300mg of calcium. Thus because of this adults need to consume about 3 full glasses of milk and children need around 4 glasses of milk per day.
Carrots:
Carrots should be eaten raw and you can add them in salad. They can also cooked in another form like stir fried, cooked, steamed and in form of soups. Thus Carrots are good source of calcium and vitamin D which helps to make the bone and teeth healthy and stronger.
Nuts and seeds:
Dried fruits and nuts like almonds, walnuts, pistachios, Apricots, dry Figs, Hazelnuts, Brazil nuts, Pecans, and Chestnuts are fully loaded with high amounts of calcium and vitamin D and thus because of this consumption of this nuts and dried fruits are beneficial for bones health and teeth. But nuts should be taken in limit as they also contain fats which can cause cardiovascular problems.
Yogurt:
We know that vitamin D can also be obtained from sufficient exposure to the morning rays of the sun. Beside this you can also obtained vitamin D by consuming yogurt. Yogurt contains good amount of calcium which can help you to improve your bone health.
Cheese:
Cheese is also a good source of calcium as well as vitamin D. But it should be consume in limit as it also contains fats which can increase your body fats. Therefore consume in consumed in moderation.
Sunflower seeds:
It is observed that calcium needs other type of vitamin and minerals for absorption and functioning. Sunflower and pumpkin seeds are also a good source of magnesium which helps calcium in its process. These seeds also contain other nutrients such as Vitamin E, Vitamin B1, iron and phosphorus.
Thus include above nutritious food helps to improve overall health including bone health. But with this also does moderate exercise, as exercise also helps to make bones stronger.