Though milk and other dairy products are often given credit for being a boon to bone health, these foods are far from the only choices to improve the health of your bones to fend off osteoporosis and fractures. In fact, there is evidence that consuming too much dairy can actually have a detrimental effect on your bones, so you might want to consider these alternative choices as you design a more balanced diet for your bone health.

Veggie-Derived Calcium

Calcium is the most essential nutrient for strong bones, because it is the building block of the skeletal system. Like other tissues in the body, bones are always regenerating, so they require a steady source of calcium to rebuild. If you typically rely only on milk and cheese for your daily dose of calcium, try broadening your horizons with some calcium-rich vegetables. Dark, leafy greens are the best sources of calcium, and they also provide a dose of vitamin K, which can further boost bone health.

Sea-Faring Vitamin D

Eating more fish is good for your heart thanks to omega-3 fatty acids, but heart-healthy fats aren’t the only thing to love about fish. Fish varieties like salmon, tuna, mackerel, and sardines all offer lots of vitamin D, a nutrient that supports calcium absorption in the body.

Nutrient-Dense Vegetables

Along with leafy greens, it might benefit your bones to eat more tomatoes, red peppers, oranges, pineapple, potatoes, and prunes. These fruits and veggies pack plenty of magnesium, vitamin C, and potassium to support strong bones.

If you’re worried that your diet isn’t meeting your nutritional needs, connect with a medical provider through MeMD. Through our web-based consultations, you never have to wait on an appointment or worry about fitting your healthcare into your schedule.


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