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Build Stronger Bones With These Calcium- and Vitamin-Rich Foods

It's not too late to strengthen your body

measuring tape in shape of waist

Want to Lose Weight? Follow these 12 tips to shed pounds and stay healthy.

Vitamin A
This vitamin is derived from two sources: retinoids (from animal food sources) and carotenoids (found in fruits and vegetables). Nieves encourages consumers to eat healthy amounts of Vitamin A-rich fruits and vegetables. Good sources include:

  • Apricots
  • Cantaloupes
  • Carrots
  • Lettuce (romaine and loose leaf)
  • Spinach
  • Sweet potatoes
  • Tomatoes 
  • Watermelon

More on bone health
Some factors that affect bone health — generally measured in terms of bone density, or bone mass — are beyond a person's control, Nieves says. Women are more prone than men to low bone mass that can progress to osteoporosis. Caucasians and Asians are at greater risk than Hispanics, and those three groups are at greater risk than African Americans. (For a detailed list of risk factors, visit the National Osteoporosis Foundation website.) 

"While people can't control all risk factors for bone disease, there is one they can control: their diet," Nieves says. "Bone is living tissue that needs calcium and vitamins and nutrients because, constantly through the lifespan, there's an ongoing process of bone remodeling to refresh the skeleton."

Also of interest: Eat for a healthy heart. >>

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