As women age, they become more prone to developing osteoporosis, a disease that causes weak and brittle bones. The good news is that maintaining a healthy diet can help prevent or manage the condition.

Here are 30 foods every woman should eat for strong bones.

1. Dairy Products

Dairy products are rich in calcium, one of the most important minerals for building and maintaining strong bones. Milk, cheese, and yogurt are all great options for ensuring you’re getting enough calcium in your diet.

2. Leafy Greens

Leafy green vegetables like kale, spinach, and collard greens are another great source of calcium. They’re also full of vitamin K, which plays an essential role in bone health.

3. Salmon

Fatty fish like salmon are a great source of vitamin D, another key nutrient for bone health. Vitamin D helps the body absorb calcium from the foods you eat.

4. Almonds

Almonds are a good source of both calcium and magnesium, two minerals that work together to strengthen bones. They’re also a great snack option that’s easy to grab on-the-go.

5. Fortified Foods

Many foods like bread, cereal, and orange juice are fortified with calcium and vitamin D to make them even more bone-friendly. Check the labels to find products that are high in these nutrients.

6. Beans

Beans like chickpeas, kidney beans, and lentils are rich in magnesium, a mineral that helps your body absorb calcium. They’re also a great source of protein and fiber.

7. Prunes

Prunes are high in vitamin K and boron, two nutrients that can help prevent bone loss. They’re also a good source of fiber and can help keep your digestion regular.

8. Fortified Tofu

Fortified tofu is a great vegetarian source of calcium and protein. It’s also low in calories and fat, making it a healthy addition to any diet.

9. Sesame Seeds

Sesame seeds are a good source of calcium, magnesium, and phosphorus, three minerals that are important for maintaining strong bones. They’re also a delicious addition to salads and stir-fries.

10. Sweet Potatoes

Sweet potatoes are loaded with vitamin A, a nutrient that plays a role in bone growth. They’re also a good source of fiber and can help regulate blood sugar levels.

11. Broccoli

Broccoli is full of vitamin K and calcium, two nutrients that work together to build and maintain strong bones. It’s also a good source of fiber and vitamin C.

12. Greek Yogurt

Greek yogurt is another great dairy option that’s packed with protein and calcium. It’s also lower in sugar than other types of yogurt, making it a healthy choice for anyone watching their sugar intake.

13. Canned Salmon

Canned salmon is an affordable and convenient way to get your dose of bone-building vitamin D. It’s also a good source of omega-3 fatty acids, which can help reduce inflammation in the body.

14. Chia Seeds

Chia seeds are high in calcium, magnesium, and phosphorus, three minerals that promote healthy bones. They’re also a good source of protein and fiber, making them a great addition to smoothies or yogurt bowls.

15. Oranges

Oranges are a great source of vitamin C, which plays a role in collagen production. Collagen is the protein that makes up the structure of bones, so it’s important for keeping them strong and healthy.

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16. Sardines

Sardines are another type of fatty fish that are packed with bone-building nutrients like calcium and vitamin D. They’re also a great source of protein and omega-3s.

17. Spinach

Spinach is another leafy green vegetable that’s full of bone-strengthening nutrients like calcium, magnesium, and vitamin K. It’s also low in calories and high in fiber, making it a great food for weight management.

18. Eggs

Eggs are a great source of protein and vitamin D, making them an excellent food choice for anyone looking to build and maintain strong bones. They’re also versatile and can be prepared in a variety of ways.

19. Fortified Plant Milks

If you’re vegan or lactose intolerant, fortified plant milks like soy milk and almond milk can be a great source of calcium and vitamin D. Just be sure to choose brands that are fortified with these nutrients.

20. Kiwi

Kiwi is a fruit that’s high in vitamin C and may help improve bone density. It’s also low in calories and a great addition to smoothies and yogurt bowls.

21. Beef

Beef is a great source of protein and several bone-strengthening nutrients like zinc, phosphorus, and magnesium. Just be sure to choose lean cuts and prepare it in a healthy way.

22. Figs

Figs are a great source of calcium and other bone-strengthening nutrients like magnesium and potassium. They’re also a good source of fiber and can help regulate digestion.

23. Cabbage

Cabbage is a cruciferous vegetable that’s full of bone-strengthening nutrients like calcium, magnesium, and vitamin K. It’s also low in calories and can be prepared in a variety of ways.

24. Fortified Breakfast Cereal

Many breakfast cereals are fortified with calcium and vitamin D, making them a convenient way to get your daily dose of these important nutrients. Just be sure to choose brands that are low in sugar.

25. Brussels Sprouts

Brussels sprouts are another cruciferous vegetable that’s full of bone-healthy nutrients like calcium, magnesium, and vitamin K. They’re also a good source of fiber and vitamin C.

26. Pineapple

Pineapple is a fruit that’s high in vitamin C and bromelain, a compound that may help improve bone density. It’s also low in calories and makes a great addition to smoothies or fruit salads.

27. Cottage Cheese

Cottage cheese is a great source of protein and calcium, making it a healthy food choice for anyone looking to build and maintain strong bones. It’s also low in calories and can be prepared in a variety of ways.

28. Collard Greens

Collard greens are another leafy green vegetable that’s packed with bone-strengthening nutrients like calcium and vitamin K. They’re also low in calories and can be prepared in a variety of ways.

29. Molasses

Molasses is a sweetener that’s high in several bone-strengthening nutrients like calcium, magnesium, and potassium. It’s also a good source of iron and can be used in a variety of recipes.

30. Fortified Orange Juice

Fortified orange juice is another great way to get your daily dose of bone-healthy nutrients like calcium and vitamin D. Just be sure to choose brands that are low in sugar.

By incorporating these 30 foods into your diet, you can help build and maintain strong bones as you age. Just remember to eat a balanced diet, stay physically active, and get regular check-ups from your doctor to ensure optimal bone health.