Orthopaedics

Vitamin D Rich Foods for Bones

Milk
Milk

Milk is an excellent source of vitamin D and they are fortified too! One cup of fortified milk contains 98 IU, or about 25 percent of the recommended daily value of vitamin D. So, drink milk everyday for stronger and healthy bones.

Cereal
Cereal

Cold cereals are mostly fortified with vitamin D. You can check the label for the nutritional information. One cup of fortified cereals contains 40 IU or 10% of the recommended vitamin D intake. Have this healthy breakfast and bright up your day.

Salmon
Salmon

A small 3 ½ ounces of cooked salmon would give you up to 90% of the recommended dietary intake for vitamin D. In addition to salmon, you can even eat fishes like mackerel, catfish, and tuna. Apart from the flesh, you can even eat fish oils and fish liver as they have very high in vitamin D.

Eggs
Eggs

One egg contains up to 25 IU of vitamin D. This vitamin D is found in the egg yolk, so consume the whole egg, not just the whites. Eggs are rich in protein, which keeps you fuller for a long period.

Orange Juice
Orange Juice

Orange juices are commonly fortified just like cereals and milk. Half cup of orange juice provides 45 IU of vitamin D. Another advantage is that they are rich sources of vitamin C too! So, drink this juice for strong and healthy bones.

Leave a reply

Your email address will not be published. Required fields are marked *