Nutrition for Bones

Eating well is crucial for maintaining strong bones, and while calcium and vitamin D are essential nutrients for bone health, they are not the only ones that matter. Protein, other vitamins, and minerals also play significant roles in bone strength and overall health.

A balanced diet rich in calcium, vitamin D, and protein is key for bone health and helps to reduce your risk of osteoporosis.

Calcium is a key nutrient for bone health. It is found in dairy products, leafy green vegetable, nuts, tofu, and calcium- fortified plant milks. Whole canned fish with soft edible bones, such as sardines and salmon are also a good source of calcium. Aim for at least two to three servings of calcium-rich foods daily.

Vitamin D is essential for maintaining strong bones because it helps your body absorb calcium. It is produced through exposure of the skin to sunlight and can also be found in some foods and supplements.

Protein is also important for bone health and supports muscle strength, which in turn protects your bones. Meat, chicken, seafood, eggs and dairy foods are good sources of protein but plant sources such as nuts, seeds, tofu, legumes (lentils, chickpeas, kidney beans and soybeans) are also good. Aim to include a protein-rich food at every meal.

In addition to calcium, vitamin D, and protein, other vitamins and minerals such as magnesium, phosphorus, vitamin K, and zinc are important for bone health.

Having a variety of healthy foods will help you get a wide range of nutrients necessary for strong healthy bones and muscles. If you have dietary restrictions or concerns about your nutrient intake, talk to your healthcare provider or dietitian. They can help you develop a nutrition plan that supports your bone and overall health.

Eating well can help you to maintain strong and healthy bones.