Foods for healthy bones

When it comes to building strong bones, there are two key nutrients: calcium and vitamin D. Calcium supports your bones and teeth structure, while vitamin D improves calcium absorption and bone growth. These nutrients are important early in life, but they may also help as you age.

Yoghurt: Most people get their vitamin D through exposure to sunlight, but certain foods, like yoghurt, are fortified with vitamin D.

Milk: There’s a reason milk is the poster child for calcium. Choose a brand fortified with vitamin D to get double the benefits.

Sardines: These tiny fish, often found in cans, have surprisingly high levels of both vitamin D and calcium. Though they may look a bit odd, they have a savoury taste that can be delicious in pastas and salads.

Eggs: Though eggs only contain six per cent of your daily vitamin D need, they’re a quick and easy way to get it. Just don’t opt for egg whites — they may cut calories, but the vitamin D is in the yolk.

Salmon: Salmon is known for having plenty of heart-healthy omega-3 fatty acids, but a 3-ounce piece of sockeye salmon contains more than 100% of your vitamin D. So, eat up for your heart and your bones.

Fortified cereals: When you don’t have time to cook salmon or get out in the sun, cereals can be a tasty way to get your vitamin D.

Tuna: Tuna, another fatty fish, is a good source of vitamin D. Three ounces of canned tuna contains 154 IU, or about 39 per cent of your daily dose of the sunshine vitamin.

Source: health.com*