What Foods to eat for healthy bones

Calcium is an essential nutrient for strong and healthy bones. Include foods like milk, yogurt, cheese, tofu, broccoli, kale, and fortified cereals in your diet

Eat calcium-rich foods

Vitamin D helps the body absorb calcium and is essential for bone health. Include foods like fatty fish, egg yolks, and fortified foods like milk and cereals. Exposure to sunlight is also a great source of vitamin D

Consume vitamin D

Vitamin K helps improve bone density and strength. Include foods like leafy green vegetables, broccoli, Brussels sprouts, and green beans in your diet

Eat foods rich in vitamin K

Magnesium is essential for bone health and is found in foods like nuts, seeds, whole grains, legumes, and leafy green vegetables

Include magnesium-rich foods

Protein is essential for bone health, as it helps build and repair bones. Include foods like meat, fish, poultry, eggs, beans, and lentils in your diet

Eat protein-rich foods

Consuming too much alcohol or caffeine can interfere with calcium absorption and affect bone health negatively

Avoid excess alcohol and caffeine

High sodium intake can lead to increased calcium excretion and can weaken bones. Limit processed foods and opt for fresh foods instead

Reduce sodium intake

Drinking enough water is essential for bone health as it helps transport essential nutrients to bones. Aim for at least 8-10 glasses of water per day

Stay hydrated