Here are lists of foods that are rich in vitamin D and calcium– which help with keeping bones healthy and strong.
Vitamin D rich foods:
- Milk: 8 oz has 2.5 micrograms (mcg) or 100 IU (international units) vitamin D
- Some brands of juice; the amount of vitamin D varies
- Margarine: 1 Tbsp has 1.5 mcg (60 IU) vitamin D
- Soy milk: the amount of vitamin D varies
- Yogurt: 1 cup has 1-2 mcg (40-80 IU) vitamin D
- Cod liver oil: 1 Tbsp has 34 mcg (1,360 IU) vitamin D
- Egg yolks: 1 yolk has 0.625 mcg (25 IU) vitamin D
- Fatty fish, such as tuna, mackerel, and salmon: 3 to 4 oz has 9 mcg (360 IU) vitamin D
Calcium rich foods:
- 8 oz yogurt without added fruit: 400mg
- 1 oz Swiss or Gruyere cheese: 300mg
- 1 oz natural cheese: 200mg
- ½ cup pudding, custard, or flan: 150mg
- ½ cup ice cream, ice milk, or frozen yogurt: 100mg
- 1 medium orange: 50mg
Factors that influence bone health:
- Monitor your food intake. Get enough calcium and vitamin D, ideally through the foods you eat. Although dairy products may be the richest sources of calcium, a growing number of foods, such as orange juice, are calcium-fortified. Fruits, vegetables, and grains provide other minerals crucial to bone health, such as magnesium and phosphorus.
- Maintain a reasonable weight. This is particularly important for women. Menstrual periods often stop in women who are underweight — due to a poor diet or excessive exercise — and that usually means that estrogen levels are too low to support bone growth.
- Don’t smoke and limit alcohol intake. Smoking and too much alcohol both decrease bone mass.
- Make sure your workouts include weight-bearing exercises. Regular weight-bearing exercise like walking, dancing, or step aerobics can protect your bones. Also include strength training as part of your exercise routine.
- Fall prevention – falls are especially dangerous for people who are unaware that they have low bone density.
