There are two magic words when it comes to bone health: calcium and vitamin D. Calcium reinforces the hard structures in your bones and teeth, while vitamin D helps your body to absorb calcium and to grow bones. You should be getting 1 000 mg of calcium and 200 IU of vitamin D per day if you’re 50 or younger, or 1 200 mg of calcium and 500 IU of vitamin D per day if you’re over 50. Rest assured that milk and sunshine aren’t the only two sources of these two nutrients. Try the following foods:

Milk and cheese

A cup of milk will give you 30 % of your daily calcium requirement. Some milk brands are fortified with vitamin D, so you’ll benefit from reading the label. Cheese is packed with calcium, but that doesn’t mean you need to go crazy on the pizza. A mere 45 g of cheddar contains over 30 % of your daily requirement.

Sardines and salmon

Sardines are potent little fish containing plenty of both calcium and vitamin D. Use them for flavouring or a side snack to a green salad or pasta. Salmon contains a huge dose of vitamin D – you’ll need less than 100 g of salmon to complete your daily dose of vitamin D.

Eggs

If you’ve been chucking out egg yolks and only eating the whites, it’s time to stop that and take advantage of the tasty part of the egg which contains all the nutrients. Eggs are a great way to get 6 % of your daily vitamin D allowance.

Spinach

For those of you who are lactose intolerant, spinach saves the day yet again. One cup of cooked spinach will supply you with 25 % of your daily calcium requirement, as well as iron, fibre and vitamin A.

So before you need to be scouting through various medical aids for cover for osteoporosis or a hip replacement, be sure to get your calcium the healthy, natural way.

Image courtesy of:  www.medimanage.com