Foods for Healthy Bones

One of the most primary and abundant minerals found in bones is calcium. Is one of the body's macro minerals which means it is required in relatively large amounts. Calcium plays a pivotal part in the development and maintenance of strong and healthy bones and teeth and it also helps to support bone density. Calcium also performs many other essential functions in the form.
If you're troubled about maintaining bone health and preventing osteoporosis you're not alone. It has been suggested that osteoporosis affects up to 10% of the population of western nations .
In spite what advertising might commonly say, there is far more to bone health than just drinking milk. In fact, the high levels of vitamin A in milk, have been associated with increased risk of osteoporosis and minimize bone density.

Here are top five best foods to prevent osteoporosis:

Sardines:
If you are looking for a rich  calcium healthy food other than milk, sardines are a great choice. Three ounces of sardines contain 325 milligrams . These fish are rich in numerous nutrients that support cardiovascular health, strengthen the bone matrix, and keep your immune system strong. They also contain high amounts of protein and amino acids.

Dairy Products
Dairy are rich in calcium and vitamin D. If you are on a diet, choose low fat milk, yogurt, and cheese to reduce calories and saturated fat. Those who are lactose intolerant can drink milk with added lactase enzymes.

Eggs
Eggs only contain 6% of your daily vitamin D, they’re a quick and easy way to get it. Just don’t opt for egg whites-they may cut calories, but the vitamin D is in the yolk.

Cheese
Just because cheese is full of calcium doesn’t mean you need to eat it in excess. Just 1.5 ounces of cheddar cheese contains more than 30% of your daily value of calcium, so enjoy in moderation.

Tuna
Tuna, is a good source of vitamin D. Three ounces of canned tuna contains 154 IU, or about 39% of your daily dose of the sunshine vitamin. 

Each individual under 50 years of age must consume 1000 mg and 200 IU of vitamin D a day. For any of you whose age is more than 50 years must consume as much as 1200 mg of calcium and 400-600 IU of vitamin D.(health)