7 Foods for Better Bone Health Tiffin OH

Nearly 10 million Americans are living with dangerously fragile bones that are susceptible to breaks and fractures, according to the National Osteoporosis Foundation. But as it turns out, osteoporosis is preventable. The first step is incorporating the recommended daily amounts of calcium and vitamin D into your diet. And if the thought of drinking milk makes you cringe, you'll be happy to learn that milk isn't the only thing that does a body good. Read on for seven little-known sources.

Boning Up

The U.S. Food and Drug Administration (FDA) suggests that adults ages 31 to 50 get 1,000 milligrams of calcium and 400 to 800 international units (IUs) of vitamin D a day. For those 51 and older, 1,200 milligrams of calcium and 800 to 1,000 IUs of vitamin D a day is recommended. To get your recommended daily amounts, check out these bone-enhancing foods.

Nuts. Most people don't envision nuts when they think of calcium, but by replacing snacks such as potato chips or cookies with a handful of pistachios or brazil nuts, you'll be doing your bones-and your waistline-a favor. One 100-gram serving contains 140 to 180 milligrams of calcium, while the same amount of almonds packs up to 250 milligrams.

Fish. It isn't just brain food; it does wonders for your bones, too. According to the National Institutes of Health (NIH), one 3.5-ounce portion of salmon or mackerel contains 360 IUs of vitamin D (up to 90 percent of your RDA) and 181 milligrams of calcium. For a more convenient option, 2 ounces of canned sardines provides 250 IUs of vitamin D and 324 milligrams of calcium. ..

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