10 Foods That Promote Bone Health (Slideshow)

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Cereal
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Cereal
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Many cereals come fortified with vitamins and minerals to supplement your daily dietary intake. Some cereals can contain up to 25 percent of your daily vitamin D requirements.

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Cheese
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Cheese
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Cheese contains quite a bit of calcium. Just 1.5 ounces of Cheddar cheese contains approximately 30 percent of your daily calcium. However, you must be cautious about cheese, as it contains a number of calories, which can increase your weight.

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Collard Greens
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Collard Greens
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Like spinach, this green leafy vegetable is full of calcium. One cup of cooked collards contains more than 25 percent of your daily calcium requirements. 

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Eggs
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Eggs
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Eggs are an easy way to get approximately 6 percent of your daily requirement for vitamin D. They are quick and easy to add to a diet. 

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Milk
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Milk
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Eight ounces of fat-free milk will provide you with approximately 30 percent of your daily requirement of calcium. Make sure to find brands that fortify the milk with vitamin D in order to get your doses of both vitamin D and calcium. 

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Salmon
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Salmon
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This fish is known to contain many omega-3 fatty acids, which are healthy for your heart and your cardiovascular system. However, a serving of salmon can also contain more than 100 percent of your daily requirements for vitamin D.

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Sardines
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Sardines
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These small fish contain high levels of both vitamin D and calcium. They can be easily added to any pasta or salad.

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Spinach
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Spinach
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This leafy, green vegetable is a great way to get calcium. One cup of cooked spinach can contain approximately 25 percent of your daily calcium. In addition, you can get some fiber, iron, and vitamin C to round out your mineral requirements for the day. 

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Tuna
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Tuna
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Tuna is another fatty fish that's a good source of vitamin D.

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Yogurt
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Yogurt
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Yogurt maybe fortified with vitamin D and 1 cup of yogurt can give you plenty of calcium for a day. This can be a great way to increase your vitamin D and calcium intake in a quick and easy manner.

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