Dairy products like milk, cheese, and yogurt are excellent sources of calcium, a mineral essential for building and maintaining strong bones.
Dark leafy greens such as kale, spinach, and collard greens are rich in calcium, magnesium, and vitamin K, all of which are important for bone health.
Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which can help reduce inflammation and promote bone density.
Many foods are fortified with calcium and vitamin D, such as fortified plant-based milk, orange juice, and breakfast cereals. These can be good sources of these bone-boosting nutrients, especially for those who are lactose intolerant or follow a vegan diet.
Nuts like almonds, walnuts, and pistachios are rich in calcium, magnesium, and protein, all of which contribute to bone health.
Seeds like chia seeds, flaxseeds, and sesame seeds are packed with nutrients like calcium, magnesium, and phosphorus, which support bone strength.
Beans and legumes such as chickpeas, lentils, and black beans are rich in calcium, magnesium, and protein, making them beneficial for bone health.
A diet rich in fruits and vegetables provides antioxidants and other nutrients that support overall health, including bone health. Aim for a variety of colorful fruits and vegetables to ensure you get a broad range of nutrients.