Wednesday, June 15, 2011

Best Foods For Healthy Bones And Joints

Bones and joint problems are inevitable with age and it is fact that years of wear and tear take an amount or extent of loss or destruction. However, how we live is more important than how many years we live. Walking, dancing, jumping and exercise are hard without strong and healthy joints & bones. Calcium and vitamin D are two important nutrients which help to build strong bones; calcium supports your teeth and bones structure whereas vitamin D helps to improve calcium absorption and thus bone growth. These nutrients are essential early in life; however they may also help on ageing. Arthritis and osteoporosis are the conditions that adversely affect our bones and joints and cause chronic joint inflammation - weak and brittle bones. Getting sufficient amount of calcium and vitamin D may prevent fractures and help to build healthy bones and joints. Try to include these foods for healthy bones and joints.

Best Foods For Healthy Bones And Joints


Milk

It is one of the greatest sources of calcium. Only a single 8 ounce cup of milk, whether it is skim, low-fat or whole, provides 300 mgs of calcium. 8 ounces fat-free milk will give you 30 percent of your daily dose of calcium. To get double the benefits, you can select for the brand fortified with vitamin D. You can also include milk by blending it into a smoothie or sauce. It is said that eliminating the lactose from the milk products does not affect the calcium content in any way.

Yogurt

If you do not like milk, then don’t worry as you have ample of other options. Yogurt is another best option to get healthy bones and joints. Most people obtain their vitamin D through sunlight exposure. Yogurt is fortified source of vitamin D. Only a single cup of yogurt is a creamy way for getting your daily calcium. Many people love protein-packed Greek yogurts but they contain less calcium and vitamin D. Lactose intolerant person can opt for other lactose-free milk products.

Cheese

Cheese is another dairy product that helps to build healthy bones and joints. Cheese is fully packed with calcium but it doesn’t mean that you need to consume it in excess. Only one ounces of cheddar cheese provide 300 mgs of calcium. So, you should enjoy it in moderation. Most cheeses include a little amount of vitamin D. However, it is not sufficient to place a large dent in our daily needs.

Eggs

An egg is one of those foods that have natural vitamin D which is essential for healthy bones and joints. Eggs are good source of calcium. Also, they contain 6 percent of our daily required vitamin D which helps in better absorption of calcium. Just don’t select egg whites as they may cut calories. However, the vitamin D is present in the egg yolk.

Sardines

The tiny fish, sardines have considerable nutritional value and are an excellent source of calcium, vitamin D and omega-fatty acids that required for healthy bones. The calcium supports to build strong bones and vitamin D of sardines helps body to better absorb the calcium, further enhancing bone health. Naturally, vitamin D is not frequently found in foods. So, sardines are a healthy alternative for improving bone health. Nowadays, sardines are available in the canned form. Consumption of 3 ounces of the canned sardines can provide a bit more calcium than a cup of milk.

Salmon

Salmon is a richest source of heart-healthy omega-3 fatty acids, which are nature’s best anti-inflammatory compounds. Just a three-ounce piece of Sockeye salmon contain over 100% of your vitamin D. So consume it for healthy heart as well as healthy bones & joints. Omega-3 fats may help to decrease inflammation, stiffness and pain related with arthritis, and boost calcium absorption in body, leading to stronger bones. Select wild salmon as farmed varieties contain fewer omega-3 fatty acids.

Calcium-Fortified cereal

Some cereals such as Walnuts, Total Whole Grain, Kashi U Black Currants and Wheaties have up to 25 percent of our daily vitamin D. Select calcium-fortified cereal which is low in sugar and rich in fiber, after that add milk. Whole cereal along with a cup of milk includes up to 600mg of calcium, half amount of the suggested daily intake for adults. Cereals are a tasty way to get vitamin D. Try to include a cup of fortified cereal along with milk and one glass of calcium-fortified orange juice.

Orange juice

Ascorbic acid is a natural anti-oxidant mostly present in yellow-orange fruits. Fresh oranges are good source of ascorbic acid. A glass of freshly-squeezed orange juice doesn’t contain calcium or vitamin D in adequate amount. However, fortified orange juice contains these nutrients. It contains up to 240mg of calcium. Some researches have also shown that ascorbic acid of orange juice may help in better absorption of calcium.

Tuna

Another fatty fish, tuna contains vitamin D in good amount. About 3 ounces of canned tuna provides 154 IU of vitamin D, or about 39 percent of our daily recommended dose of the sunshine vitamin, vitamin D. Its omega-3 fats help to raise calcium absorption in body. To get vitamin D and calcium, include these low-calorie Tuna-Melt Tacos.

Spinach

For people who don’t like dairy products, spinach may be a great option to get enough calcium required by the body. Spinach is a great source of calcium and also protein that needed for healthy and flexible bones. 1 cup of cooked spinach includes almost 25 percent of our daily calcium, in addition to fiber, vitamin A, and iron.

Collard greens

Collard green is another green leafy vegetable high in calcium and protein. A single cup of collard greens, whether boiled or not, provides 200mg of calcium i.e. more than 25 percent of your daily requirement. You can easily sneak collard greens in your favorite foods, for example this ├╝ber-healthy frittata.
A person having age 50 should get 200 international units (IUs) of vitamin D and 1,000 milligrams of calcium in a day. While person having age more than 50 should get 400 to 600 IU of vitamin D and 1,200 milligrams of calcium.

4 comments:

im guessing salmon, because it has omega3 and vitamin d.

I would say Sardines.
Google Sardines as a superfood and you will see why.
Sardines also have vit d and omega 3's, and are high in calcium, b12, etc.
Sardines have less mercury then salmon (depends on the salmon as well), and are actually sustainable since they multiply so much fast.
We will run out of salmon since it is overfished.

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