Choosing A Healthy Diet
Did you know that your diet can have a positive effect on maintaining healthy, strong bones and help you stay free from injury? Calcium and vitamin D are essential to help strengthen bones and absorb vital nutrients.
Here’s a list of the best foods you can choose:
Calcium-Rich Food
Adults under 50 should try to get upwards of 1,000 mg of calcium per day. This figure increases for women over 50, so it’s important to know which foods to eat to hit these goals.
Dark, leafy greens — Packed with calcium and vitamin K, leafy greens are great for bone health. Vitamin K helps develop bone proteins and reduces calcium loss through urine. Toss veggies like broccoli or cabbage in a salad or add greens to soups and stews for a nutrient-dense dinner.
Dairy products — Milk provides both calcium and vitamin D which is essential for strong, healthy bones. Adults may not drink as much milk as they did when they were children, but eating cheeses and yogurts can help fill the gap. Choosing nonfat dairy products or 1% is the better option as they have less saturated fat and cholesterol.
How Can I Get Vitamin D?
While the majority of our vitamin D comes from sun exposure, there are still plenty of foods you can eat to make sure you get enough of this important vitamin.
Oily fish — such as salmon and tuna, is packed with vitamin D.
Eggs — A great way to get your daily intake, plus you can have eggs anytime – breakfast, lunch, or dinner.
It’s important to eat a healthy diet full of calcium-rich food filled with vitamin D. It can help keep your bones strong and reduce your risks of breaking them.
If you need orthopaedic care for your bone issues, contact VCOM Sports & Osteopathic Medicine at (540) 232-8405 for an appointment. We are happy to hear from you!
