Vitamin D and Calcium: Lactose from the milk is important. For those with Lactose intolerance, Vitamin D and calcium can be obtained from soy milk that is fortified with 30% of the daily value of calcium and vitamin D. Fortified cereals, broccoli and fortified juices also are a good source of calcium.
Nuts and Seeds: Apart from dairy products, eating nuts and seeds is also beneficial as they are a good source of minerals. For example, one ounce of almonds contains 75mg of calcium while 1 ounce of sesame seeds contains 37mg of calcium.
Vegetables: Eating a variety of beta-carotene rich vegetables helps in meeting the bones vitamin A requirement. Beta-carotene rich vegetables include carrots, sweet potatoes and cantaloupe.
Vitamin-K: A serving of spinach or two servings of broccoli help meet the requirement. Vitamin K is also essential for healthier bones.
Exercise Regularly: Apart from eating well it is also important to exercise. Weight-bearing exercises such as walking, aerobics, basketball and weightlifting also help keep the bones strong.
Vitamin D and Calcium: Lactose from the milk is important. For those with Lactose intolerance, Vitamin D and calcium can be obtained from soy milk that is fortified with 30% of the daily value of calcium and vitamin D. Fortified cereals, broccoli and fortified juices also are a good source of calcium.
Nuts and Seeds: Apart from dairy products, eating nuts and seeds is also beneficial as they are a good source of minerals. For example, one ounce of almonds contains 75mg of calcium while 1 ounce of sesame seeds contains 37mg of calcium.
Vegetables: Eating a variety of beta-carotene rich vegetables helps in meeting the bones vitamin A requirement. Beta-carotene rich vegetables include carrots, sweet potatoes and cantaloupe.
Vitamin-K: A serving of spinach or two servings of broccoli help meet the requirement. Vitamin K is also essential for healthier bones.
Exercise Regularly: Apart from eating well it is also important to exercise. Weight-bearing exercises such as walking, aerobics, basketball and weightlifting also help keep the bones strong.
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