The Best Foods for Healthier Stronger Bones

Eating the right foods builds strong bones for life. Your diet directly affects bone structure. This guide explains the top choices. It comes from a Baylor College of Medicine dietitian.
Calcium is the main mineral in bone. Dairy products are excellent calcium sources. For example, eat cottage cheese, yogurt, and milk. Leafy greens like kale also provide calcium. Furthermore, sardines and tofu are great options.

Key Vitamins and Supportive Nutrients

Vitamin D helps your body absorb calcium. Fatty fish like salmon are strong natural sources. However, few foods contain vitamin D naturally. As a result, some people may need a supplement.
Other vitamins are also crucial. Vitamin K builds initial bone structure. You can find it in prunes and kale. Vitamin C makes collagen for bones. Citrus fruits and berries are full of vitamin C.
Do not forget about magnesium and protein. Magnesium promotes bone stiffness. Find it in figs and sweet potatoes. Protein aids bone formation. Therefore, eat eggs, beans, nuts, and seeds.

Foods to Limit for Bone Health

Some ingredients can harm your bones. Sodium and caffeine increase calcium loss. Limit processed foods and drink coffee in moderation. Alcohol decreases calcium absorption. High sugar intake increases inflammation.
This inflammation can lead to bone loss. Pay attention to these items for better bone health.

Special Diets and Practical Advice

Some people cannot eat dairy. Lactose-free milk offers a good alternative. Plant-based milks often have added calcium. However, they are usually low in protein.
A well-rounded diet is the best strategy. Include a variety of foods at every meal. “You just need a well-rounded diet,” says dietitian Claire Edgemon. This approach easily meets your bone health needs.