Bone health is incredibly important at every age, especially as we age and become more susceptible to fractures and osteoporosis.

While calcium supplements and milk are often touted as the best sources of bone-building nutrition, there are many other foods that can promote bone health and prevent bone loss. Here are some of the best foods that you should be incorporating into your diet to keep your bones healthy and strong!.

Dark, Leafy Greens

Spinach, collard greens, kale, and other dark leafy greens are packed with calcium, vitamin K, and other important nutrients that promote bone health.

Vitamin K is especially important, as it aids in the production of osteocalcin, which is a protein found in bones. Leafy greens are also rich in magnesium, which helps the body absorb calcium.

Dairy Products

Dairy products are a well-known source of calcium, and they are essential for strong bones. Milk, cheese, and yogurt are all excellent sources of calcium and vitamin D, which are necessary for the absorption of calcium.

If you are lactose intolerant or do not consume dairy products, there are many non-dairy sources of calcium, such as fortified tofu, almond milk, and leafy greens.

Fatty Fish

Fatty fish, such as salmon, sardines, and mackerel, are rich in omega-3 fatty acids, which help reduce inflammation in the body. They are also packed with vitamin D, which is essential for the absorption of calcium.

Regular consumption of fatty fish has been linked to higher bone density and a lower risk for fractures.

Nuts and Seeds

Nuts and seeds, such as almonds, sesame seeds, chia seeds, and flaxseeds, are rich in calcium, magnesium, and other bone-building nutrients.

They are also an excellent source of protein and healthy fats, making them a great snack for promoting overall health.

Beans and Lentils

Beans and lentils are an inexpensive and easy-to-prepare source of protein, fiber, and nutrients that promote bone health. They are high in calcium, phosphorus, and magnesium, which are all essential for strong bones.

They are also a good source of vitamin K, which helps regulate calcium absorption.

Vegetables

While leafy greens are an excellent source of bone-building nutrients, other vegetables are also beneficial for bone health.

Broccoli, Brussels sprouts, and asparagus are all high in vitamin K, while bell peppers, tomatoes, and potatoes are rich in potassium, which can help prevent bone loss.

Fruits

Fruits are often overlooked as a source of bone-building nutrition, but they are packed with important vitamins and minerals.

Oranges, strawberries, kiwis, and papayas are all high in vitamin C, which aids in the production of collagen, a protein that is important for bone health. Bananas are also an excellent source of potassium.

Whole Grains

Whole grains, such as brown rice, quinoa, and whole wheat, are an excellent source of dietary fiber, which can help reduce inflammation in the body. They are also rich in magnesium, phosphorus, and other important nutrients that promote bone health.

Eggs

Eggs are an excellent source of protein and vitamin D, which is essential for the absorption of calcium. They are also high in vitamin K, which helps regulate calcium absorption in the body.

Lean Protein

Lean protein, such as chicken and turkey, is an important part of a bone-healthy diet. It is rich in protein, which is essential for building and maintaining strong bones.

It is also a good source of zinc and other important nutrients that promote bone health.