Did you know that what you eat can have a direct impact on the health of your bones? It’s true!
The foods you eat can either contribute to the strength and health of your bones or put you at risk for developing brittle, weak bones that are more susceptible to fractures and disease.
That’s why it’s so important to make sure you’re getting enough of the right nutrients in your diet. Calcium, vitamin D, vitamin K, vitamin C, magnesium, and phosphorus are all essential for keeping your bones healthy and strong. Luckily, there are plenty of delicious foods out there that are rich in these nutrients.
Here are 10 of our favorites
Dark leafy greens
Greens like kale, collard greens, and spinach are chock-full of calcium, vitamin C, and magnesium—all of which are essential for strong bones. Try incorporating them into a healthy salad or side dish.
This powerhouse food is packed with protein, phosphorus, and vitamin D—nutrients that are all vital for bone health. Not to mention, it’s delicious! Try cooking up a salmon filet for dinner tonight.
While we’re on the subject of fish, one option that’s always a safe bet is catfish. One three-ounce fillet of this kind of fish has been shown to contain 425 international units (IU) of vitamin D, making it one of the fish with the highest levels of this nutrient overall.
Cheese is another excellent source of calcium, phosphorus, and protein—three nutrients that play an important role in bone health. Add some cheese to your next sandwich or enjoy it as a snack on its own.
Just like cheese, yogurt is high in calcium and protein. It’s also a good source of vitamin D. Eat yogurt as a snack or use it as a healthy topping for fruits and vegetables.
Beans are high in calcium, magnesium, phosphorus, and protein—four nutrients that play an important role in bone health. They’re also low in fat and calories, making them a great addition to any meal or snack!
These little seeds pack a big nutritional punch when it comes to bone health! They’re high in calcium as well as magnesium and phosphorus. Enjoy them as a tasty snack or add them to your favorite dishes for an extra boost of flavor (and nutrition).
Broccoli is loaded with vitamins and minerals like calcium, magnesium, potassium, and vitamins A & C—nutrients that are all important for maintaining strong bones throughout your life. Enjoy broccoli raw or cooked—however you like it best!
Eggs contain high-quality protein as well as vitamins D & K—two nutrients that play an important role in bone health. There are endless ways to enjoy eggs—scrambled, fried, hard-boiled…the list goes on! Add eggs to your breakfast rotation or enjoy them in your favorite recipes.
Nuts & nut butters
Nuts & nut butters contain many nutrients vital for bone health including calcium , magnesium , phosphorous , copper , manganese , selenium , & zinc . Not to mention they make a great snack ! Choose from a variety of different nuts & nut butters such as almonds , cashews , peanuts , pistachios , walnuts & more ! Add nuts & nut butters to your breakfast cereal or oatmeal or enjoy them as a standalone snack .
Bone-healthy snacks have never tasted so good!
Eating nutritious foods is one of the best things you can do for your overall health—including the health of your bones!
By incorporating some (or all!) of the foods on this list into your diet, you’ll be on your way to stronger bones in no time! Do you have any favorite bone-healthy foods? We’d love to hear about them in the comments below!