>

The Best Foods for Bone Health

Keep Your Bones Strong with These Essential Nutrients

Calcium

Calcium is the most important mineral for bone health. It helps to build and maintain strong bones and teeth. Good sources of calcium include dairy products, leafy green vegetables, and fortified foods. Aim for 1,000 to 1,200 mg of calcium per day.

Vitamin D

Vitamin D helps your body absorb calcium. It is produced by the body when exposed to sunlight, but can also be obtained from foods such as fatty fish, eggs, and fortified dairy products. Aim for 600 to 800 IU of vitamin D per day.

Protein

Protein is essential for building and maintaining bone mass. Good sources of protein include lean meat, poultry, fish, beans, and lentils. Aim for 0.8 grams of protein per kilogram of body weight per day.

Potassium

Potassium helps to prevent bone loss. Good sources of potassium include fruits, vegetables, and dairy products. Aim for 4,700 mg of potassium per day.

Magnesium

Magnesium is essential for bone formation. Good sources of magnesium include leafy green vegetables, nuts, and whole grains. Aim for 400 to 420 mg of magnesium per day.