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Bone Building Food!

Apr 25, 2013

Approximately 44 million people in the United States suffer from either low bone mass or osteoporosis, warns Louisiana State University. The right diet can help prevent this. Several foods contain bone-building calcium that can help strengthen your bones and stave off the various health problems related to poor bone density, such as an increased risk of fractures. The average adult requires 1,000 mg of calcium daily, except for women over the age of 51, who need 1,200 mg.

Milk

Cow's milk is recommended by the University of California-Davis as one of the best sources of dietary calcium for increasing bone strength. The University notes that a single cup of this beverage, enjoyed on its own or added to your favorite recipes or cereals, nets you 271 mg of calcium.

Yogurt

Enjoyed as a snack or mixed with fresh fruit or cereal, a single 8 oz. serving of yogurt will yield you 400 mg of calcium or 30 percent of your recommended daily value of calcium, states the University of Nebraska. The university highlights it as a top choice of dietary calcium.

Eggs

Eggs contain little calcium, but their yolks contain a rich dose of vitamin D. Vitamin D enhances your body's ability to absorb and use calcium. For this reason, Louisiana State University highlights eggs as one of the chief sources of dietary vitamin D.

Tofu

A 1/2-cup serving of tofu, which is noted by the American Dietetic Association as a calcium- rich food, typically nets you a whopping 300 mg of calcium. This makes it similar in calcium content to dairy products such as cheese. It also contains low levels of unhealthy substances such as fat and cholesterol, but its lactose-free nature makes it ideal for people who are lactose sensitive or lactose intolerant.

Turnip Greens

Turnip greens are suggested as a top calcium food by the Virginia Cooperative Extension. A cup of this vegetable provides you with 104 mg of calcium. Turnip greens also contain additional beneficial nutrients and substances, such as dietary fiber and vitamin C.

Remember our bones and muscles are our body's major source of stability and movement and without them we are just like Gumpy!

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