Vitamin K is the formation factor of osteocalcin.
Magnesium contributes to calcium balance.
Protein is the skeleton of calcium deposition.
1. Yogurt.
Most people get vitamin D by sunbathing. In fact, yogurt is rich in vitamin D. Drinking a cup of skim yogurt can meet the daily calcium requirement of 30% and vitamin D requirement of 20%.
2. milk.
A cup (250 ml) of milk contains only 90 calories, but it can meet 30% of the daily calcium demand. Choose vitamin D fortified milk to strengthen bones.
3. cheese.
The calcium content of 43 grams of cheese exceeds 30% of the daily calcium requirement. However, it should be noted that eating too much cheese will lead to weight gain, which is not conducive to joint health.
4.sardines
Sardines are often canned. Although they look strange, they contain unexpected amounts of vitamin D and calcium.
5. eggs
Vitamin D in eggs is mainly in yolk, although the content is only 6% of the daily demand, but eating eggs is the most convenient way to get it.
6. salmon.
Salmon is usually popular because it is good for the heart, but about 85 grams of salmon meat can meet all the daily needs of vitamin D.
7. spinach.
If you can't eat dairy products, you can eat spinach to supplement calcium. Eating a small bowl of spinach can supplement 25% of the daily calcium needed by the human body. In addition, spinach also contains healthy cellulose, iron and vitamin A.
8. grain.
Vitamin D contained in cereals can meet 25% of daily needs. If you don't have a chance to eat salmon or bask in the sun, eating grains is also a good way to supplement vitamin D.
9.tuna
Tuna is another fish rich in vitamin D besides salmon. About 85 grams of tuna contains about 3.8 micrograms of vitamin D, accounting for about 39% of the daily demand for vitamin D.
10.orange juice
Although orange juice does not contain calcium and vitamin D, it is rich in vitamin C, which can promote the absorption of calcium by human body.