magnesium

Foods To Get Strong and Healthy Bones

Getting proper nutrients are vital for the growth of young, strong, and healthy bones. Ideally, all of our foods would contain the proper nutrients and vitamins needed to support healthy bone growth but unfortunately, they do not.  Important minerals such as calcium, nutrients such as Protein, and vitamins like Vitamin D and K are vital  in assisting in the support humans need for younger, healthier, and stronger bones.
Healthy bones need huge amounts of calcium to be healthy and strong. Sources of calcium from natural foods such as dairy, fish, and milk is usually the best.  A healthy human being who wants healthy bones should consume nine full servings of fruits and vegetables in order to insure that they get ample amounts of calcium and other vital nutrients. Obtaining these important vitamins and minerals are the basic foundation for building young, healthy, and strong bones.

Your Bones also require routine exercise to be as strong and healthy as humanly possible.  Simply activities such as running, jogging, walking and other basic physical activities are crucial in keeping your bones as healthy and young as possible.

Here is a list of Foods that Build Young, Healthy, and Strong Bones:

Calcium is most important factor when it comes to healthy and strong bones and is featured heavily in these foods

• Milk:  An 8 ounce cup contains 300 milligrams of calcium necessary for healthy bones
• Yogurt:  One cup contains about as much calcium as a cup of milk
• Cheese:  A single slice of SWISS cheese is also equal to a cup of milk or yogurt
• Tip:  Reducing the amount of lactose in dairy products does not reduce the amount of calcium
• Sardines: Fish bones contain a good amount of vital calcium
• Salmon:  Rich in calcium, vitamin D, and omega-3 fatty acids
• Vegetables that have loads of calcium include:

•  Kale
• Collard Greens
• Turnip greens
• Nuts:  Sunflower seeds, almonds, and pistachos
• Breakfast foods:  Orange Juice and Cereal

As you can see there are a lot of foods you can eat to get calcium in your diet.  All of these foods when consumed in the proper amount will lead to healthy and strong bones.  If you are still unable to get the required amount of calcium for healthy bones you can try taking one of these calcium supplements:

Nature Made Calcium, Magnesium, and Zinc with Vitamin D

Nature’s Bounty Calcium 1200 Mg. Plus Vitamin D3

Rainbow Light Just Once Food-Based Calcium Tablets

Vitafusion Calcium 500 mg with Vitamin D3, Bone Support

Spring Valley – Calcium 600 mg with Vitamin D 600 mg

What To Take For Postmenopausal Osteoporosis

What to take for Postmenopausal Osteoporosis?

If you are at risk for Postmenopausal Osteoporosis or are looking for ways to prevent or reversePostmenopausal Osteoporosis, we recommend the following foods and supplements.  Taking one or all of these for Postmenopausal Osteoporosis will help prevent it as well as lead to younger, healthier, and stronger bones.  So, if you are wondering what to take for Postmenopausal Osteoporosis please keep reading.

Calcium

Natural Source:

The easiest and most readily available source is milk and other daily products.  You can also find calcium in sardines, salmon, tofu, orange juice, and dark leafy green.

Recommend Supplement:

Nature Made Calcium 600mg with Vitamin D

Vitamin D

Natural Source:

The easiest way to get a healthy does of vitamin D is through sun exposure.  Other natural sources include tuna, eggs, milk, and breakfast cereals.  Most people do not get enough Vitamin D in their diet and it is recommend they take a daily supplement.  See below:

Recommend Supplement:

Kirkland Signature Maximum Strength Vitamin D3

Magnesium

Natural Source:

Most calcium supplements come with magnesium already added in but it does not hurt to take a second form.  Recommend sources include daily multi-vitamins which will be beneficial to bone health

Recommend Supplement:

Nature Made Magnesium 250mg
 

Vitamin K

Natural Source:

Vitamin K is the vitamin that is found is most dark and leafy vegetables.  Having a low level of vitamin K or a low intake of vitamin K can lead to a low bone density.  Recommend foods to take to increase vitamin K levels include brussels sprouts, kale, dark lettuce, spinach, and broccoli.

Recommend Supplement:

Carlson Vitamin K 5mg

Things To Avoid:

Here are a few tips of things to avoid.  Although having a balanced diet can help in the absorption of calcium, vitamin D, and magnesium having high levels of caffeine, salt, tobacco, and alcohol can hinder bone development.  It has also been suggested that drinking soda which is high in both sugar and caffeine can lead to lower bone density especially in women.

Other Recommended Supplements

If you haven’t already, take a few minutes to visit our online store where we have the best deals on bone related supplements.  To get you started, here are a few popular items:

Rainbow Light, Everyday Calcium

Passion 4 Life Liquid Vitamins and Minerals

Rainbow Light, Calcium Citrate Chocolate Chewable

Best Sources of Calcium

We share a lot of important information about the importance of getting sufficient amounts of calcium in your daily diet.  A lot of people believe that getting the correct amount of  required calcium from their diet alone is very hard and that proper calcium supplements are vital.  However, it’s really not very hard to get the required amount of calcium from natural foods.

Calcium is an important nutrient to building healthy bones.  We have discussed before the recommend levels of calcium to take every day as well as the benefits of taking calcium.  Below you will find 3 charts which outline the high, medium, and low forms of calcium that you can take in order to get healthy bones.

High Calcium Foods

• 1 cup of milk
• low fat chocolate milk
• low fat buttermilk
• low fat cheese
• whole milk
• milkshake
• hot chocolate with milk instead of water
• regular cheese
• custard
• flan
• sardines with bones

Medium Calcium Foods

• Non-fat or low-fat cottage cheese
• Cream soups
• Ice cream
• Ice milk or frozen yogurt
• Non-fat cream cheese

Non-Dairy Calcium Sources

• Dried bean or peas
• Refried beans
• Canned fish
• Tofu processed with calcium
• Almonds
• Bok Choy
• Broccoli
• Kale
• Mustard Greens
• Turnip Greens
• Figs
• Corn Tortillas
• Black Strap Molasses