Vitamin D is a group of fat-soluble secosteroids responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and multiple other biological effects. In humans, the most important compounds in this group are vitamin D₃ and vitamin D₂.
Vitamin D deficiency can lead to a loss of bone density, which can contribute to osteoporosis and fractures (broken bones). Severe vitamin D deficiency can also lead to other diseases. In children, it can cause rickets. Rickets is a rare disease that causes the bones to become soft and bend
Vitamin D and calcium are two important nutrient and minerals for the body, respectively. Both these elements are crucial for building bones, keeping them healthy and strengthening them in the long run. While majority of Vitamin D is derived from the sunlight, calcium is majorly dependent on the food we eat.
So, in order to avoid bone diseases and conditions like Osteoporosis, it is crucial that we eat foods that are rich in Vitamin D and calcium. That being said, here are 5 healthy Vitamin D and calcium-rich food for your bones.
A level of 20 nanograms/milliliter to 50 ng/mL is considered adequate for healthy people. A level less than 12 ng/mL indicates vitamin D deficiency.
Fatty fish
Fatty fish like salmon, trout and tuna are a good source of Vitamin D and calcium. Besides being healthy and nutritious, it builds your bone and strengthens them accordingly.
Milk
Milk and other dairy products like ghee, cheese and paneer, has the capacity to fortify the bones to a great extent. Especially when it comes milk, it helps tremendously in increasing the bone density of the body.
Milk is a nutrient-rich liquid food produced in the mammary glands of mammals. It is the primary source of nutrition for infant mammals before they are able to digest other types of food.
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It’s packed with important nutrients like calcium, phosphorus, B vitamins, potassium and vitamin D. Plus, it’s an excellent source of protein. Drinking milk and dairy products may prevent osteoporosis and bone fractures and even help you maintain a healthy weight.
Green vegetables
Leaf vegetables, also called leafy greens, salad greens, pot herbs, vegetable greens, or simply greens, are plant leaves eaten as a vegetable, sometimes accompanied by tender petioles and shoots
As it’s a proven fact, green veggies are a great source of nutrition. Vegetables like broccoli and kale are perhaps the best nondairy sources of calcium. Please note that although spinach fits into this category, it contains oxalic acid, which makes the human body unable to absorb its calcium.
Soy Milk or Tofu
Soy milk, tofu or other soya-based food are extremely enriching for the bones. It is rich in calcium and therefore makes for a healthy food product for the bones.
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Egg yolk
Eggs are a good source of protein, especially the egg whites. However, if you’re looking for ways to increase the level of calcium and Vitamin D in your body, then egg yolks are your go-to food.
