Be it brittleness or joint pain, Bones are known to become weak
due to the lack of calcium and Vitamin with age especially in women.
While medications are a faster way to inject the required amount of
vitamins and calcium back to the bones, it comes with a lot of side
effects that are difficult to handle. However, if we customize our daily
diet in such a way that it provides the required amount of vitamin D
and calcium that keeps our bones healthy we can stay away from these
harmful medications. Here is a list of foods immensely rich in Vitamin D
and Calcium but devoid of trans fats and harmful fatty acids. Take a
look.
Milk
Why do you think milk is the only infant food?
Because, it structures the human child into a strong being by providing
strength and rigidity to the somewhat soft bones and cartilages, it is a
direct source of calcium. However, you need to choose the one which is
fat free. Also, you can be doubly benefitted if you opt for packaged
milk with Vitamin D.
Cheese
A mere 1.5 ounces of cheese is
more than sufficient for your daily dose of calcium. Consuming excess
amount of cheese will only add up to your weight and thus lead to joint
pain.
Sardines
These small fish often stored in cans and
packages are a delicious way to consume the perfect amount of calcium
and vitamin D. Sardines contain high levels of calcium and vitamin D and
can be eaten as pastas or salads. Though a bit odd to look at, sardines
are quite tasty to consume.
Salmon
Besides providing an
appreciable amount of omega 3 fatty acids, the salmon is rich in vitamin
D. It provides more than 100 percent vitamin D required for the body as
daily diet.
Spinach
If you are not exactly a fan of dairy
products then the green leafy veggie could be your favorite substitute
for supply of calcium. When cooked, a cup of spinach can provide 25
percent of calcium required for daily diet. Plus, the green veggie is
also rich in iron, fiber and vitamin A.
Tuna Fish
A
delicious way to getting your calcium, cooked Tuna are a great source of
Vitamin D. They are rich in both vitamin d and calcium. Since they are
low calorie and contain no trans fats, they are suitable sources of
calcium to patients with cardiac conditions.
Collard Greens
This
green, leaf veggie besides being a dependable source of vitamin A,
fibers and various minerals can be cooked to provide an excellent meal
rich in calcium. Whether as salads or curries, the green collard, if
taken as regular part of your diet provides more than 25 percent of the
required calcium intake.
Orange Juice
Freshly squeezed
orange juice is definitely not a direct source of vitamin D and calcium
but can be easily fortified to contain them. The ascorbic acid present
in the juice proves beneficial in absorption of calcium so that you can
make most out of this drink.
Food Supplements
Supplements
like Flex Protex and Flex Protex D are excellent substitutes if there is
an immediate need for calcium intake for joint pain and inflammation
patients. Be careful to take courses only based upon the prescription.
On the other hand, too much calcium can also lead to brittleness of the
bone and thus result in the breaking of joints.-By
Colin Bodger
