Healthy Bones Tips: 7 Best Foods That Can Make Your Bones Strong

Having healthy bones can make you conquer the grinds of everyday living. To make your bones healthy you must have a daily dosage of nutrients such as vitamin D and calcium. These may prevent you from disease such as osteoporosis which is a health condition that makes your bones brittle and breaks.

It is recommended that adults with age up to 50 must have 200 international units (IUs) of vitamin D a day and 1,000 milligrams of calcium. Meanwhile, adults over 50 must have 400 to 600 IU of vitamin D and 1,200 milligrams of calcium.

These nutrients can be found in some foods. There are also calcium and vitamin D supplements that you can take. WebMD and Health Line listed the superfoods that can improve the health of your bones:

1. Dark Leafy Greens

Dark leafy greens such as spinach, collard greens, arugula, watercress, kale, turnip greens and Chinese cabbage are non-dairy products that can make your bones strong. They also contain vitamin K that can inhibit you from acquiring osteoporosis.

2. Milk

Milk is a great source of calcium. You may select a brand of milk that has vitamin D. This could be healthier for your bones.

3. Yogurt

This ancient culinary product is prepared since 2,000 B.C. It contains more calcium than milk. According to Office of Dietary Supplements, an 8-ounce serving of low-fat yogurt has 42 percent of calcium.

4. Tuna

This fatty fish is rich in vitamin D. It also contains omega-3 fatty acids, magnesium and potassium.

5. Almonds

Nuts that have the highest amount of calcium are almonds. The almond butter has the same amount of calcium too. It also has no cholesterol and low in fat.

6. Eggs

The yolk of eggs contain vitamin D. Not only is it good for you, but it's perfect for breakfast as well!

7. Salmon

The best source of vitamin D is salmon. The canned salmon is packed with calcium. It is also good for your heart.