Foods That Can Strengthen Your Bones and Teeth

Calcium and vitamin D are important foundations to make strong bones and teeth. Calcium supports bone and tooth structure, while vitamin D increases calcium absorption and bone growth. Those needs can be met from food intake following:

1. Yogurt

Most people get vitamin D through exposure to sunlight, but certain foods, like yogurt is also rich with vitamin D. One cup of fat-free yogurt enough to meet your daily calcium requirement.

2. Milk

Eight ounces of fat-free milk will yield 90 calories. Choose non-fat dairy products fortified with vitamin D to get a double benefit. If not fond of pure milk, can also be replaced smothies refined products such as fruit or juice mixed with milk.

3. Cheese

Just because a cheese full of calcium does not mean you have to eat too much cheese. A total of 1.5 ounces of cheddar cheese contains more than 30% of the daily value of calcium. Most cheeses contain little vitamin D but will not be enough to meet calcium needs.

4. Sardines

Sardines are typically packaged in cans. He has a fulfillment of calcium and vitamin D are quite high. It was also savory can be added in the pasta and salad.

5. Eggs

Although eggs contain only 6% of your vitamin D daily. Do not choose only white or yellow part only because it will reduce the calories. Vitamin D is actually contained in the yellow part of eggs.

6. Salmon

Salmon are known because many contain omega-3 fatty good for the heart. A piece of salmon with a weight of 3 ounces already meets 100 percent of your vitamin D needs

7. Spinach

Do not like milk? Spinach will become your favorite way to get calcium. One cup of cooked spinach contains almost 25% of your daily calcium requirement. Spinach enriched fiber, iron, and vitamin A.

8. Cereals

Cereals containing 25% vitamin D. This is the easiest way to cook fish than salmon or should sunbathe.

9. Tuna

Fatty tuna or other fish is a source of vitamin D. Three ounces of canned tuna contains 154 IU, or approximately 39% of your daily dose of sunshine vitamin.

10. Mustard Green

Just like spinach, green leafy vegetables are rich in calcium. One cup of cooked collards contains 25% calcium for your daily needs. Mustard is easily inserted in your food.

11. Orange Juice

A glass of freshly squeezed orange juice has no calcium or vitamin D. Research has shown that ascorbic acid in orange juice can help with calcium absorption, so you will be more likely to benefit from these beverages.

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Translated from KASKUS