Vitamin D and calcium are essential to maintain healthy bones, especially when you cross 30 years of age. More people are suffering from osteoporosis these days due to a combination of stressful work and poor lifestyle choices. It is all the more necessary to make smart food choices.
Getting a daily dose of 1,000 milligrams of calcium and 200 international units (IUs) of vitamin D a day is recommended for a typical adult. Here is a list of 5 superfoods which you should include in your diet every day to maintain healthy bones
As per a recent research report, scientists have found that curcumin, a powerful anti-inflammatory agent, is found in abundance in turmeric. It helps to ease the symptoms of depression, arthritis, and cancer. Get your daily dose of turmeric by adding it to your soup and salads. There are supplements based out of curcumin available in the market, but it is better to go for the natural product.
Tuna is a good source of Vitamin B, which helps in making bones stronger. Adding it to your daily diet can help boost your bone health. But that’s not all. It is loaded with other nutrients such as omega-3 fatty acids, high-quality protein, and Vitamin D.
Bell pepper is an excellent source of Vitamin C. Besides being an inflammation-fighting antioxidant, it also stimulates collagen, which is responsible for keeping joints healthy. Other sources of vitamin c food include oranges, strawberries, and broccoli.
This nutrient-rich fruit not only tastes good but also comes with a plethora of benefits. Adequate intake of blueberry helps in building and maintaining bone structure and strength. There are various ways to incorporate this fruit into your diet. You can have it in the frozen form or blend it into a smoothie that will surely uplift your mood.
Salmon is loaded with nutrients such as protein, omega-3 fatty acids, and vitamins, which helps your body use calcium and help your bones growth. You can get your daily dose of vitamin d with a 4-ounce serving of wild salmon.