Consuming foods that contain essential substances necessary, especially needs a bone would be a big advantage for us. Do we want to have strong bones to old? Because of what we eat has an important role in forming and maintaining healthy bones. Let us together to learn to know what the substance is needed bone:

Calcium in bone formation was the greatest influence. Bones become solid and stay healthy bone as we age. Because almost 99% of body calcium stored in bones.

One source of calcium is yogurt, we recommend eating a low fat yogurt, or fat free kind, let alone have a plus yogurt tastes good, and that includes a versatile food

Yourself is the best ally of the building and make the body strong, with healthy bones. What you eat has an important role in the formation of healthy bones. Especially by consuming the appropriate amount of calcium is about 1000mg for adults aged 19-50 years and approximately 200IU of vitamin D for adults aged 19-50 years. Magnesium and vitamin K is also very important for bone health.

Approximately 30% of calcium in the body, a chemical content of the cheddar cheese. We can enjoy the cheddar cheese with a prayer, or enjoy as a snack with crackers.

Soybeans are crushed, and taken the water is a cheap source of calcium and delicious to be enjoyed, add sugar or honey to enjoy it.

Milk is the best source of calcium. Containing 1 / 3 of the daily needs of the body. Try drinking milk containing vitamin K or high calcium. Customize with your age.

Main nutrients: Vitamin D

Vitamin D always played an important role in building and protecting your bones. Vitamin D helps calcium absorption, and some studies show a person who has a low vitamin D levels have low bone density. They also have a tendency to be brittle bone with age. Vitamin D can be obtained naturally in certain foods (eg, cod liver oil), but you can also get it from sunlight, and many foods are fortified with these essential nutrients.

Salmon is one of the best natural sources of vitamin D. Approximately salmon contain approximately 90% of our daily needs for vitamin D. Besides salmon is also a good source of protein and omega-3 fats are good for our heart. Try to consume at least one meal of salmon per week.

Source of Vitamin D: Cereals

Some are ready to eat cereal was given additional vitamin D. Try to check the product label and look for that has at least 10% of the daily value of these important nutrients.

Magnesium has many functions for the body, and one of them is to make the bones remain strong (50% of the body magnesium is found in bone). Eating a variety of foods can help to ensure entry into the body of magnesium is sufficient. Women over 30 years to meet about 320mg of magnesium per day, while men around 400-420mg. The number is easily obtained by eating nuts like almonds, soybeans, wheat, and dark colored vegetables like spinach.

Vitamin K play a lot in various body functions, but scientific research has linked these important nutrients in bone health. The study is in progress now indicates that vitamin C can prevent the absorption of return and the entry of sufficient food, where it is important to prevent bone fragility. Vitamin K can be obtained by consuming lots of green vegetables.

Hopefully useful.