Here are 10 foods that are excellent for bone health, thanks to their high content of calcium, vitamin D, magnesium, and other bone-supporting nutrients:
1. Dairy Products – Milk, yogurt, and cheese are rich in calcium and often fortified with vitamin D.
2. Leafy Green Vegetables – Kale, collard greens, bok choy, and spinach are good sources of calcium and magnesium.
3. Fatty Fish – Salmon, sardines, and mackerel provide vitamin D and omega-3 fatty acids.
4. Fortified Foods – Many cereals, plant-based milks (like almond or soy), and orange juice are fortified with calcium and vitamin D.
5. Tofu – Especially calcium-set tofu, it's a great plant-based calcium source.
6. Nuts and Seeds – Almonds, chia seeds, and sesame seeds provide calcium, magnesium, and healthy fats.
7. Eggs – A good source of vitamin D (mainly in the yolk) and protein.
8. Beans and Lentils – Rich in calcium, magnesium, phosphorus, and plant protein.
9. Sweet Potatoes – High in magnesium and potassium, which help maintain bone density.
10. Prunes (Dried Plums) – Shown to help slow bone loss, especially in postmenopausal women.
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