Top 10 Foods That Support Bone Health

Our bones require specific nutrients to stay strong and healthy. Calcium and vitamin D are the two big ones that I think most people recognize, but magnesium, protein, omega-3 fatty acids, and vitamins A, C, and K are also essential for bone health.

Here we features 10 foods that will supply you with those essential nutrients when included in a balanced diet. I’ve also found delicious and healthy recipes and tips for preparing these foods.

ORANGES

Oranges are rich in vitamin C, which is needed for collagen formation and contributes to bone health. An orange is also a good source of vitamin A, which is essential for normal skeletal growth and cell differentiation.

MILK

Milk is an excellent source of calcium, which helps keeps your bones strong. In fact, one cup of milk gives you almost one-third of your daily requirement. Milk is also fortified with vitamin D, to make sure your body absorbs calcium, along with some extra vitamin A, as well.

SWISS CHARD

Swiss chard is just incredibly nutritious. It's high in so many minerals, including calcium and magnesium, and it's also high in vitamins A and C, which are all good for your bones. Swiss chard is also high in fiber and low in calories, so it's perfect for just about every diet.

PARMESAN CHEESE

Parmesan cheese is packed with calcium -- one tablespoon of shredded Parmesan cheese has 63 milligrams, which is a lot of calcium in a small amount of food. Parmesan cheese is also a good source of protein, and it has a bit of vitamin A. The calories aren't bad either -- that one tablespoon has only 21 calories.

CASHEWS

Cashews have a little bit of calcium and vitamin K, but what makes them so good for your bones is the magnesium and other minerals they offer, plus some healthy plant-based protein.

KIWI FRUIT

Kiwi fruit is good for your bones because they're very high in vitamin C, and they're rich in magnesium. Kiwi fruit also adds some calcium and vitamins A and K to your daily intake. They're also deliciously sweet without being high in calories.

SALMON

Salmon is rich in vitamin D and omega-3 fatty acids that your bones need to stay strong and healthy, and it's also an excellent source of protein. Although it's rich in healthy fats, salmon isn't high in calories either.

PUMPKIN SEEDS

Pumpkin seeds contain some calcium and protein, but they're an excellent source of magnesium and omega-3 fatty acids. They're also high in fiber, so they make a nice snack or addition to salads.

TOMATO JUICE

Tomato juice is high in several vitamins and minerals, including magnesium and vitamins A and C. It also has some calcium and a little vitamin K. Fresh tomatoes are good too, of course, but tomato juice concentrates all that nutrition

WALNUTS

Walnuts are a good source of calcium, protein and magnesium.They're also a good source of omega-3 essential fatty acids. Like all nuts, they're a bit high in calories, but they're satisfying so eating a small handful of walnuts in the afternoon can tide you over until dinner.

YOGURT

Yogurt is high in calcium and protein. In fact, one cup of plain yogurt has about 450 milligrams of calcium and over 12 grams of protein. Yogurt is available in a variety of flavors so watch out for brands that are high in calories from all the added sugar.

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