Foods With Calcium And Vitamin D To Take Care Of Your Bone Health

Taking care of bone health is important to prevent bones from weakening and being more prone to fractures. For this, it is necessary to consume foods that provide calcium, and supplement them with those that contain vitamin D, since this is responsible for making the mineral absorbed correctly.

Next, we will tell you which are those foods rich in calcium and vitamin D that could help to take care of and strengthen your bone health.

Why is it important to take care of your bone health?

Bone: Take care of your bone health

The skeletal system, made up of bones,  is the support of the entire body, therefore, it is very important to keep it healthy and strong.  Until the age of 30, bones regenerate rapidly, however, after that age, more bone tissue is lost than is regenerated.

Therefore, it is very important to nourish your bones with fresh and nutritious food, in addition to leading a healthy lifestyle that includes a balanced diet and regular physical activity.

What can affect bone health?

Bone health can be affected by several factors, such as:

  • The amount of calcium that is consumed. A diet low in calcium contributes to the reduction of bone density at an early stage and increases the risk of fractures.
  • Physical activity.  People who are physically inactive are at higher risk for osteoporosis than more active people.
  • Consumption of tobacco and alcohol. A critical review published in Alcoholism, Clinical and Experimental Research suggests that tobacco use contributes to the weakening of bones. Similarly, regular consumption of alcoholic beverages may increase the risk of osteoporosis. This, because alcohol interferes with the body’s ability to absorb calcium.
  • Sex Women are at higher risk of osteoporosis, as they have less bone tissue than men.
  • Age. The bones become thinner and weaker in older ages.

Foods with calcium to take care of bone health

The recommended intake of calcium per day varies with age. In relation to this, a publication of Osteoporosis and Related Bone Diseases National Resource Center indicates that for adults  the daily recommendation is 1000 mg / day.

On the other hand, from the age of 50, especially in women, the requirements amount to 1,300 mg / day, to compensate for the loss of bone tissue caused by estrogen levels in menopause.

The following foods are a good option to easily incorporate more calcium into your diet, without significantly increasing your fat intake.

Green smoothies, a source of calcium

Calcium is not only found in dairy products such as milk or yogurts, it is also present in green leafy vegetables. Broccoli, kale leaves or spinach are some of the foods that contain it.

Dried fruits

Specifically, almonds and hazelnuts. A good way to introduce them at breakfast is to add them to your bowl of cereal with milk.


Chickpeas, beans or lentils are foods that contain calcium and iron. What better way to take them than in a delicious stew? The ideal is to consume legumes between one and two times a week.

Milk and dairy products

With an average amount of 124 milligrams per 100 grams, cow’s milk is considered a good source of calcium. In addition, it is a staple food, so it is easy to find.

Given the wide presence of milk and dairy derivatives in the diet, these are essential to achieve the recommended intakes of the mineral.

Foods rich in Vitamin D

Vitamin D deficiency: symptoms, causes and treatment

Vitamin D is essential in the absorption of dietary calcium and, according to the Osteoporosis and Related Bone Diseases National Resource Center publication mentioned above, the recommended intake for the general population is between 600 and 800 international units (IU) per day.

This vitamin can be obtained through supplements or foods that contain it, such as egg yolks, saltwater fish, liver, and fortified milk.

In addition to these, there are other natural ways to obtain vitamin D such as sun exposure, since, according to a study published in Hospital Nutrition, this process could help the body synthesize the vitamin. It is enough to expose yourself to the sun for 10 or 15 minutes a day for this to happen. But yes, you should always use a good sunscreen.

Caring for bone health can be easy

Finally, taking care of bone health is not only very important, it can also be easy to achieve. With healthy eating, regular physical activity, and exposure to the sun, it may be possible  for your bones to stay strong and healthy.

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