Food is fuel and eating properly affects every part of your body. For bones to remain healthy and strong you need appropriate amounts of Calcium, Vitamin D, Magnesium, Potassium, and Vitamins C and K. There are many delicious ways to ensure you get plenty of these vitamins and minerals.
Calcium is most commonly found in dairy products like milk, yogurt, and cheese, but can also be found in canned fish with bones (like salmon) as well as collard greens, okra, and broccoli. Magnesium can be found in spinach, tomato products, potatoes, and raisins. Potassium is higher in bananas, spinach, sweet potatoes, and oranges. Vitamin C is found in citrus fruits as well as strawberries, pineapple, broccoli, and red and green peppers.
Vitamin K is in dark green leafy vegetables. If you are on a blood thinner, discuss with your doctor the appropriate serving amounts of dark green vegetables as they can interfere with blood clotting medications.
Along with eating a varied diet including the foods mentioned above, consider limiting your amount of carbonated beverages. These drinks, along with caffeine, salty snacks, and alcohol, have been shown to decrease calcium absorption in the body which can lead to bone loss.
Article Source: Mary Grider, Nutrition Educator