There are some the food have the best nutrition for bone, which will keep bones strong and healthy in the long term. Good food for healthy bones basically consists of two things, namely calcium and vitamin D. Calcium is an essential mineral for the body to function properly, and calcium is stored in bones. Vitamin D is needed by the body to absorb calcium. Not getting enough calcium in the diet can cause the bones to become brittle, which makes you susceptible to fracture, and bone-related diseases.

Prevention advisor and Tufts University bone researcher Katherine Tucker, PhD stated, in addition to calcium and vitamin D, bones also need protein, magnesium, potassium, vitamin K and vitamin B 12.

Here are some great foods to keep your bones healthy and strong:

1. Milk
Calcium is the basis of strong bones. From 50 young adults need 1000 milligrams per day, and more than 50 people should get 1200 milligrams per day. Undoubtedly Pop star of the source of calcium is milk. 8-ounce glass of milk, whether skim, low-fat, or whole, has about 300 milligrams of calcium.

2. Yogurt & Cheese
Do not drink milk? A cup of yogurt has calcium at a minimum of 8-ounce glass of milk. And one ounce of Swiss cheese almost as much. Even if you are not lactose tolerance, now there are a lot of dairy products lactose reduced or lactose-free. Removing lactose from milk and dairy foods did not affect the calcium content.

3. Sardines
Milk and dairy products are not the only way to get calcium. Another excellent source is sardines. All the small bones of the fish that has what you need to build bone mass in your own body. Eat as much as 3 ounces of canned sardines provide more calcium than a little cup of milk.

4. Soy products (tofu and tempeh)
Tofu and tempeh are simple foods enjoyed by all. Made from soy ingredients, tofu and tempeh presents a very delicious taste and odor. In 100 grams of soybeans, 28 percent or 277 mg of the calcium. This is what makes a strong case for you that tofu and tempeh deserves to always be present in your daily diet.

5. Salmon fish
Salmon is healthy for the skin, with its omega 3 content is very high, the fish will be fish most loved by many women. A bonus is that salmon is also rich in calcium which will help women deprived of the osteoporosis. Beautiful bones, your skin pretty also.

6. Nuts and seeds
Nuts such as almonds, walnuts, pistachios and seeds such as flax seeds, pumpkin seeds sunflower is a complete package that is rich in calcium. Protein, Omega 3, potassium and various other appropriate nutrients to make their shopping lists snack.

7. Broccoli
Broccoli is a good source of vitamin D in addition to milk and dark green leafy vegetables. The calcium content Almost equivalent to calcium in a glass of milk (71.8 mg of calcium with 120 ml broccoli calcium milk). And broccoli is not only efficacious for bones, is also a source of vitamin C, fiber, and nutrients which contain cancer-fighting properties.


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