As an athlete you do not only need energy to sustain you during games, you need to ensure that you have string bones as well, that can help you keep your sporting career on track for years to come. The two essentials one needs to include in their diet to ensure that their bones remain strong are Vitamin D and Calcium. Vitamin D helps improve the absorption of calcium and facilitate bone growth while Calcium supports teeth and bone structure.
You may have realized as a child why your parents insisted that you have milk before you going to school or before going to bed, because intake of calcium from early on in life is very important and it becomes more important as you age. If you were to develop osteoporosis, which tends to make your bones brittle and they could break, supplementing your current diet with lots of calcium and Vitamin D could indeed help slow down the process and help you prevent fractures as well.
For athletes, they should speak with a Registered Holistic Nutritionist to learn how they can include calcium and Vitamin D in their diet and how much do they actually need to keep their bones strong. Below listed are a few foods that can make your bones strong:
While some people would rather bask in the sun to get their dose of Vitamin D, others can get their fix by eating yogurt, which is fortified with Vitamin D.
One cup of yogurt is also a great way to get some creamy calcium into you system. There are a few people as well who would rather have Greek Yogurt, while this variety is a good source of protein; it contains less Calcium and very little Vitamin D.
If you choose milk that is fortified with Vitamin D, in this way you will be able to get your dose of both at least 30% of calcium for the day and Vitamin D as well. If you do not want to have plain milk, then include it in your sauce or even blend it in to an amazing smoothie.
Just 1.5 ounces of cheese is enough to give you the amount of calcium you need in a day. Cheese is a rich source of calcium, however, having excess of it will only make you fat. Cheddar is a great option to get enough of your daily dose. However, consume it in moderation. Most cheese available in the market also contain Vitamin D, however, it’s not the amount that you need, so you will have to find other sources for the vitamin.
Sardines, often found in cans are very high in both vitamin D and in calcium. They may not look great, but the amazing savory taste is great and you can easily add them into pastas and salads.
Eggs are a great source of Vitamin D. They may contain only 6% of what you actually need, but they are very easy to include in your diet, so you must eat eggs. However, do not just eat the whites, the Vitamin D lies in the yolk.
Salmon is known for a number of health benefits as it contains the most heart healthy Omega-3 fatty acids. It has more that 100% of the calcium your body needs and therefore a including it in your diet is an absolute must.
Just one cup of cooked spinach can provide up to 25% of the calcium your body needs. If you are not a dairy person, this source is indeed great. In fact spinach is a great way to include Vitamin A, fiber and iron in your system too.
Certain cereals contain about 25% of Vitamin D that is required by your body. If you do not have the time to get out in the sun, or cook salmon, these cereals are a great way to get your daily requirement of vitamin D.
Tuna is also a fatty fish and is an excellent source for Vitamin D. Just three ounces of good quality canned tuna will provide you with almost 39% of your daily Vitamin D requirement.
While Orange Juice does not have calcium or Vitamin D, the ascorbic acid found in the juice can help with absorption of calcium.
There you have it, a list of foods that you must include in your diet to keep your bones strong. Get in touch with a Registered Holistic Nutritionist and also get in touch with a homeopath to learn how you can make efforts to work towards better bone strength and a strong body.