Best Foods to Promote Bone Health


Most people know that calcium is good for bone health, but they may not know which food ingredients are rich in this particular nutrient. While many people can recite general answers regarding the nutrients that should be consumed in order to promote bone health, they may not have a very practical understanding of how they can identify and incorporate bone-healthy foods into their everyday diet. If individuals are truly serious about improving their bone health, here are a few of the best, bone-friendly foods that should be consumed on a regular basis:


drinking-milkMost people know that milk contains calcium, which is an important mineral for bone health. What they may not be aware of is that milk is also fortified with Vitamin D in many cases, which is a very important vitamin that helps the body absorb the calcium that it consumes. Without sufficient Vitamin D, much of a person's calcium intake would be ineffective.

Dark, Leafy Greens

dark-veggiesOften overlooked but incredibly bone-friendly, dark, leafy greens are great sources of non-dairy calcium. Watercress, kale, collard greens, and arugula are some highly-recommended calcium-rich foods that can help promote bone health.



Vitamin D is rarely found in natural food choices, but some types of fatty fish are good sources of this nutrient. In fact, a single serving of salmon provides all of the Vitamin D that most individuals need in one day. Additionally, canned salmon provides high levels of calcium that are found in the softened, edible bones. Catfish is also a great food choice for individuals who want to increase their Vitamin D intake.



Almonds are a delicious and nutritious source of calcium, and they have the highest amount of calcium per serving than any other type of tree nut. Whether they are consumed as a raw snack or in butter form, almonds can help promote bone health.

Cheese and Yogurt

cheese-and-yogurtSince cheese and yogurt are dairy products, they contain loads of calcium that contributes to bone health. Mozzarella contains more calcium than some other types of cheeses, and yogurt actually contains more calcium than milk, due to its preparation process. In fact, a single serving of low-fat yogurt provides approximately 42 percent of the recommended daily allowance.



Breakfast lovers will be happy to hear that egg yolks contain a healthy amount of vitamin D and can contribute to healthy bones if consumed regularly. Because the Vitamin D is found in the egg yolks, individuals who want to enjoy the full bone-promoting benefits of eggs need to eat the yolks along with the egg whites.



Second only to dark, leafy greens and dairy, broccoli is the next greatest source of natural calcium available. In addition to promoting bone health, broccoli also contains other nutrients that have impressive cancer-fighting properties. Individuals who want to increase bone health while simultaneously fighting disease should add broccoli to their regular diet.

The most important thing you can do for the health of your bones is to consume a healthy diet that is rich in calcium and vitamin D. If you take care to exercise and eat bone-friendly foods, you may be able to fight off certain bone-related health conditions, and need to replace a hip or an ankle, and live a more fulfilling life.

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