Food for Better Bone Health

When you feel like the structure of your body is weakening, then you might want to consider changing your diet. If you're not eating the right foods to maintain healthy bones, then you might see difficulties in moving around during the day or even have the stamina to stand for long periods of time. There are a few foods that are better at encouraging better bone health than others that you might want to include in the diet.


One of the types of fish that has a high source of calcium and other nutrients for the bones is sardines. They might appear different than other types of fish that you eat, but a can at least once a week will help to build the essentials that bones need. You can also enjoy other types of fish, such as flounder or tilapia, in order to get the nutrients that are needed for healthy bones.

Foods Made With Milk

From yogurt to cheese, almost anything that you see in the dairy case at the grocery store has a high amount of calcium. A benefit of these foods is that you can combine them with other ingredients to make a variety of dishes instead of eating them plain. If you can't eat dairy products, then consider taking a supplement. Supplements, along with other high calcium foods, can be a big benefit to your bones.


If you're looking for a quick way to get vitamin D into your diet, then eat a few eggs. This is another food that's easy to combine with other items. Add cheese to your eggs, make a sandwich, or make deviled eggs with the ingredients that you enjoy. Another benefit is that they are inexpensive, so you're getting the essentials for your bones without spending a lot of money.

Green Vegetables

Aside from dairy products and the obvious foods that have calcium and vitamin D, green vegetables also have a high amount in them. Spinach and kale are two that have the highest amounts. Consider blending the vegetables with fruits for a refreshing smoothie as it takes away the flavors of the vegetables that you're eating. Another option is to make baked chips with the leaves, sprinkling them with sea salt for added flavor.

No matter where you are at age and health-wise, it’s important to care for your bones as much as you can. It could be by exercising or eating the right foods as long as you do something each day to maintain your bone health. Follow these tips above, as well as any additional research you find, to give your bones a better shot at being healthy.

Emma is a freelance writer currently living in Boston, MA. She writes most often on education and business. For calcium supplements, Emma recommends AlgaeCal. To see more from Emma, say hi on Twitter @EmmaSturgis2

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