Eating calcium-rich foods can help protect your bones no matter what your age.
You need the equivalent of about three and a half eight-ounce glasses of milk a day.
Fish such as salmon, tuna, and herring also contain vitamin D, which helps us absorb calcium, and leafy green vegetables also provide magnesium, which helps maintain good bone quality.
Some foods and drinks are also fortified with calcium and vitamin D.
Info Source: http://www.webmd.com/osteoporosis/slideshow-osteoporosis-overview?ecd=wnl_hbn_112210
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