As women age, they become more susceptible to osteoporosis, which is a condition that makes bones weak and brittle. However, maintaining strong bones can keep osteoporosis at bay.

A healthy diet that is high in calcium, vitamin D and other nutrients can help women maintain strong bones. Let’s explore ten foods that women need to consume for bone health.

1. Milk

Milk is one of the best sources of calcium. Not only that, but your body can easily absorb the calcium in milk.

One cup of milk has 30 percent of your recommended daily allowance (RDA) of calcium, making it an excellent choice for women who want strong bones. Additionally, milk also contains vitamin D, which makes it easier for the body to absorb calcium.

2. Yogurt

Like milk, yogurt is a great source of calcium and vitamin D. It is also a probiotic food, meaning it has beneficial bacteria that aid in digestion.

A study conducted in 2016 showed that consuming yogurt for a period of six months increased bone density among postmenopausal women.

3. Cheese

Cheese is another excellent source of calcium. It is also a good source of protein, which is essential for building muscle, another component of strong bones. Cheese is a calorie-rich food, so it is important to eat it in moderation.

4. Salmon

Salmon is an excellent source of vitamin D and omega-3 fatty acids. These nutrients are beneficial for bone health and can reduce the risk of osteoporosis.

In a study published in the Journal of Bone and Mineral Research, it was found that consuming omega-3 fatty acids helped increase bone density in women with osteoporosis.

5. Spinach

Leafy green vegetables, like spinach, are packed with nutrients that are essential for bone health. Spinach is an excellent source of calcium, and it also contains vitamin K.

Vitamin K plays a crucial role in bone metabolism and is known to increase bone density.

6. Broccoli

Broccoli is another cruciferous vegetable that is rich in calcium. It also contains vitamin C, which aids in collagen production. Collagen is a protein found in bones that gives them their strength.

Including broccoli in your diet can help boost bone health and improve bone density.

7. Almonds

Almonds are an excellent source of calcium, magnesium, and other nutrients that are beneficial for bone health. Magnesium, in particular, plays a crucial role in bone metabolism.

It helps convert vitamin D into its active form, which is necessary for calcium absorption. Snacking on almonds is an excellent way to add magnesium and calcium to your diet.

8. Tofu

Tofu is a plant-based source of protein that is rich in calcium. It is also low in fat, making it an excellent choice for women who want to maintain a healthy weight.

Additionally, tofu also contains isoflavones, which are plant compounds that have been shown to improve bone density in postmenopausal women.

9. Sesame seeds

Sesame seeds are small but mighty when it comes to nutrients. They are an excellent source of calcium, magnesium, and phosphorus, which are essential for bone health.

Additionally, sesame seeds contain lignans, which are compounds that can help prevent bone loss. Sprinkling sesame seeds on your salad or adding them to your smoothie is an easy way to boost your daily nutrient intake.

10. Sardines

Sardines are a type of fish that are an excellent source of calcium and vitamin D. They are also low in mercury, making them a safe choice for women who are pregnant or breastfeeding.

Including sardines in your diet can help boost bone health and reduce the risk of osteoporosis.