1. Calcium
Calcium is the main mineral found in bones.
Good sources include:
- Milk
- Yogurt
- Cheese
- Fortified plant-based milk
- Tofu made with calcium
- Sardines with bones
2. Vitamin D
Vitamin D helps your body absorb calcium.
Sources include:
- Sunlight exposure
- Fatty fish
- Egg yolks
- Fortified dairy products
- Fortified cereals
Some people may need supplements if recommended by their healthcare provider.
3. Protein
Protein helps maintain muscles that support your joints.
Healthy choices include:
- Fish
- Chicken
- Eggs
- Beans
- Lentils
- Greek yogurt
- Nuts
4. Magnesium
Magnesium contributes to normal bone health.
Foods rich in magnesium include:
- Pumpkin seeds
- Almonds
- Spinach
- Black beans
- Whole grains
5. Vitamin K
Vitamin K helps support healthy bones.
Found in:
- Kale
- Spinach
- Broccoli
- Brussels sprouts
