Because who wants osteoporosis?
We encourage kids to eat as much calcium as they can to build strong bones, but as we get older we sometimes forget our bodies need calcium to keep those bones we built as kids strong!
Check out 11 foods below packed with essential nutrients, which will help you get the recommended 1,000 milligrams of calcium and 200 international units (IUs) of vitamin D a day!
Yogurt can contain 30% of your calcium and 20% of your vitamin D for the day.
8 ounces of fat-free milk provides you with 30% of your daily dose of calcium. Grab a carton that’s fortified with vitamin D to get the best bone building bang for your buck!
Cheese can be fatty, but just 1.5 ounces (think a set of dice) of cheddar cheese contains more than 30% of your daily value of calcium. Eat in moderation to enjoy it’s benefits!
Sardines (you’d never guess, right?) have surprisingly high levels of both vitamin D and calcium! If you’re a fish fan, give the canned snack a try!
Eggs contain 6% of your daily vitamin D in their yolk, so don’t just eat the egg whites!
Salmon contains 100% of your daily value of vitamin D and is high in omega-3 fatty acids which are great for your heart!
Spinach is a vegetarian’s dream source of calcium! One cup of cooked spinach contains almost 25% of your daily calcium, plus fiber, iron, and vitamin A.
Fortified cereals like Wheaties contain 25% of your daily value of vitamin D.
Tuna, much like salmon, is a great source of vitamin D. One serving will give your body 39% of your daily dose of D.
Collard greens should be another vegan or vegetarian favorite because one cup of cooked collards contains more than 25% of your recommended daily dose of calcium.
Orange juice alone does not contain calcium or vitamin D, but fortified cartons can contain more than milk!