Many nutrients are involved in keeping bones health. Calcium and vitamin D are two of the most important. Calcium is a mineral that’s essential to your body functioning properly and is stored in your bones. Your body needs vitamin D to absorb calcium. Not getting enough calcium in your diet can lead to fragile, brittle bones that are more prone to fractures and disease.
Vitamin K, vitamin C, magnesium, and phosphorus are other important nutrients for bones health สมัคร ufabet
Dark, leafy greens.
Dark, leafy greens, such as kale, arugula, watercress, and collard greens. Are perhaps the best nondairy sources of calcium. These greens are also high in magnesium. Which is helpful for maintaining bone integrity, and vitamin K, which is needed for bone metabolism.
Although spinach is usually included in this group, it contains oxalic acid. Which makes the human body unable to absorb its calcium.
Salmon.
The sun is our main source of vitamin D. However, eating fatty fish such as salmon is another great way to get vitamin D.
According to the National Institutes of Health (NIH), one 3-ounce serving of salmon will provide you with 447 international units (IU) of vitamin D. The recommended minimum intake of vitamin D is 400 IU daily.
Canned salmon includes the softer (edible) bones of the fish, meaning it’s loaded with calcium.
Tuna
Tuna is another fatty fish loaded with healthful vitamin D. It also contains high amounts of other beneficial nutrients like potassium, magnesium, and omega-3 fatty acids. And because it comes canned, it’s easy to find, easy on the wallet and simple to add to your diet.