11 foods that help the bones healthy

Sour milk

Most people get vitamin D through exposure to sunlight, but you can supplement vitamin D through the food you eat such as yogurt.

A cup of yogurt can be a way to supplement calcium daily for you. Yogurt can give you 30% of the calcium demand every day.

Milk

The milk is always referred to as the offspring of calcium, because only 237 ml milk fat will create 90 calories but in return it gives you 30% of the calcium needs. Please choose the brand of milk vitamin D supplements help to double efficiency. If you are not able to drink 3 glasses of milk per day, please shake or mix them with the sauce.

Cheese

Cheese contains much calcium but does not mean you need to eat it so much. Only 1.5 ounces (about 2 rounds of dice) cheese give you over 30% of daily calcium needs.

Cheese contains much calcium but does not mean you need to eat it too much (Photo: Internet)

Most of the cheeses contain small amounts of vitamin D, but not enough to provide for your daily needs.

Sardines

Canned fish has vitamin D and calcium levels surprising. Although they may look slightly strange, but they have a delicious taste, especially in the pasta dish and salad mix.

Eggs

Although egg offers only 6% of vitamin D every day for you but they absorb vitamin D very quickly.

Salmon

The salmon are known to have a lot of omega-3 fatty acids are beneficial for the heart. 3-ounce (93.3 g) salmon contains more than 100% of the amount of vitamin D ... so let's eat salmon because of the heart and the health of your bones.

Rau building

If you do not eat dairy products, then the spinach (propeller) will be a new way for you to absorb calcium. Some cooked spinach contains almost 25% of daily calcium intake. Besides out fiber also spinach, iron and vitamin a.

Nuts and grains

Some nuts such as black grapes, walnuts, whole grains and wheat containing up to 25% of the amount of vitamin D daily. When you don't have time to cook the salmon or sunbathing, the cereal is a good way for you to get vitamin D.

Tuna

Tuna and other fatty fish is the number one source of vitamin d. 3-ounce canned tuna contains 154 IU contrasting 39% vitamin D daily dose, try a tuna dish to absorb vitamin D and calcium.

Green vegetables

Like spinach, green vegetables contain a lot of calcium. Vegetables are cooked that contains more than 25% of daily calcium intake.

Orange juice

A glass of fresh squeezed orange no calcium or vitamin D but it does enhance the absorption of calcium and vitamin D.=