As we age, our bones weaken and become more brittle, making us more susceptible to fractures and injuries. However, a healthy diet with the right nutrients can help prevent bone loss and maintain bone health.

Here are top foods to include in your diet to protect your bones:.

1. Dairy Products

Dairy products such as milk, cheese, and yogurt are rich in calcium, a key nutrient for strong bones. Calcium is important for maintaining bone density and strength.

If you don’t tolerate dairy, try lactose-free or plant-based alternatives such as almond milk, soy milk, and fortified plant-based yogurts and cheeses.

2. Leafy greens

Leafy greens like spinach, kale, collard greens, and broccoli are rich in calcium, magnesium, and vitamin K, all of which contribute to bone health.

These greens are also packed with antioxidants and other nutrients that can benefit your health overall.

3. Fish

Fatty fish such as salmon, mackerel, and tuna are high in vitamin D, a nutrient that helps the body absorb calcium.

In addition, fish also contains omega-3 fatty acids, which have anti-inflammatory properties that can help reduce the risk of bone loss and fractures.

4. Nuts and seeds

Nuts and seeds are rich in magnesium, a mineral that is important for bone health. Almonds, cashews, and sesame seeds are some of the best sources of magnesium.

Nuts and seeds also provide other important nutrients, such as calcium, protein, and healthy fats.

5. Beans

Beans such as black beans, chickpeas, and lentils are a great source of protein and fiber. They are also rich in minerals such as magnesium, potassium, and calcium, all of which contribute to bone health.

In addition, beans contain compounds that have been shown to reduce the risk of bone loss and fractures.

6. Fortified foods

Foods such as cereal, bread, and orange juice that are fortified with calcium and vitamin D can provide a convenient way to boost your intake of these important nutrients.

Look for products that are marked as “fortified” or “enriched” on the label.

7. Eggs

Eggs are a good source of vitamin D, which helps the body absorb calcium. They also contain other important nutrients such as protein and omega-3 fatty acids.

However, it’s important to note that egg yolks are high in cholesterol, so if you have high cholesterol, you may want to limit your intake of eggs.

8. Fruits

Fruits such as oranges, strawberries, and pineapple are a good source of vitamin C, which is important for collagen synthesis. Collagen is a protein that is important for bone health, as it helps to give bones their structure and strength.

9. Whole grains

Whole grains such as brown rice, quinoa, and whole wheat bread are a good source of magnesium, a mineral that is important for bone health. In addition, whole grains also provide fiber and other nutrients that can benefit your health overall.

10. Lean proteins

Lean proteins such as chicken, turkey, and tofu are important for bone health, as they provide protein and other important nutrients such as vitamin D and magnesium.

However, it’s important to choose lean proteins and limit your intake of red meat, which has been linked to an increased risk of osteoporosis.