Dairy foods like milk, yogurt, and cheese are excellent sources of calcium, a mineral essential for bone health. Opt for low-fat or non-fat versions to reduce saturated fat intake.
Dark, leafy greens such as kale, spinach, collard greens, and Swiss chard are rich in calcium and other bone-boosting nutrients like vitamin K.
Fatty fish like salmon and sardines are high in vitamin D and calcium, both of which are critical for bone health. Vitamin D helps the body absorb calcium more efficiently.
Almonds and other nuts contain calcium and magnesium, which are vital for maintaining strong bones.
Many cereals, plant-based milk alternatives (e.g., almond milk, soy milk), and orange juice are fortified with calcium and vitamin D. These can be useful sources for individuals with dietary restrictions.
Tofu, tempeh, and other soy-based foods are rich in calcium and can be a good option for vegetarians and vegans.
Homemade bone broth is a source of collagen, which can support joint and bone health. It's rich in minerals and amino acids that can promote bone density.
Berries, such as blueberries and strawberries, are rich in antioxidants and other compounds that can help reduce inflammation and protect bone health.