Your bones need certain nutrients to stay strong and healthy. Calcium and vitamin D are the two nutrients most people are familiar with, but magnesium, protein, omega-3 fatty acids and vitamins A, C, and K are equally important for bone health.

Here are 14 foods that meet the nutritional needs important for bone health.


1. Oranges and orange juice

Oranges are rich in vitamin C, which is necessary for the formation of collagen and plays a role in bone health. Citrus fruits are also a source of vitamin A, which is important for bone growth.

2. Milk

Milk is an excellent source of calcium, which helps keep bones strong. And indeed, 1 glass of milk meets almost 1/3 of your daily calcium requirement. Milk is also rich in vitamin D, to ensure the body can absorb calcium properly. Milk also contains a large amount of vitamin A.

3. Cheese

Cheese is also rich in calcium. 1 tablespoon of cheese contains 63 milligrams of calcium, a very high amount for 1 tablespoon. Cheese is also a good source of protein and contains a small amount of vitamin A. But cheese is also quite high in calories too, 1 tablespoon of cheese contains 21 calories.

4. Spinach

Spinach is one of the great sources of nutrients, almost all the nutrients contained in it. Spinach is great for bone health, as it is high in calcium and vitamins A, C and K. Spinach is also great tasting, versatile (can be cooked in many ways), and low in calories, so it’s an excellent part of everyone’s healthy diet.

5. Cashews

Cashews contain a small amount of calcium and vitamin K, but what makes them good for your bones is that they are high in magnesium and other minerals, and are an excellent source of plant-based protein.

6. Kiwifruit

Kiwi fruit is very good for bones, because it is very rich in vitamin C, and also rich in magnesium. Kiwi fruit also contributes to the intake of calcium and vitamins A and K. It tastes sweet but is low in calories, so it is very good to be part of your daily healthy diet.

7. Salmon

Salmon is rich in vitamin D and omega-3 fatty acids, which are needed for bones to stay strong and healthy. It is also an excellent source of protein. And although it is rich in healthy fats, it is not high in calories.

8. Soy milk

Soy milk is a complete source of protein and omega-3 fatty acids. Soy milk is also usually fortified with calcium and vitamin D, which makes it excellent for bone health.

9. Pumpkin seeds

Pumpkin seeds contain a good amount of calcium and protein, but they are an excellent source of magnesium and omega-3 fatty acids. Pumpkin seeds are also high in fiber, so they are great for snacking.

10. Tomato juice

Tomato juice is high in vitamins and minerals, including magnesium and vitamins A and C. It also contains some calcium and a little vitamin K. Fresh tomatoes are good too, of course, but tomato juice has a higher concentration of these nutrients.

11. Cabbage

Cabbage is a vegetable with a complete vitamin and mineral content. Very good for bones because it is high in calcium and vitamins A, C and K.

12. Mustard

Like other green vegetables, mustard greens are rich in vitamins and minerals. However, the main content of mustard greens is high in calcium, and contains little magnesium. Mustard greens are also very rich in vitamins K and A, and a small amount of vitamin C.

13. Walnuts

Walnuts are a rich source of calcium, as well as protein and magnesium. It also contains omega-3 essential fatty acids. Just like other nuts, walnuts are also quite high in calories, but eating a certain number of walnuts a day is very influential on bone health.

14. Yogurt

Yogurt is high in calcium and protein. One cup of yogurt contains about 450 milligrams of calcium and more than 12 grams of protein. Yogurt comes in a variety of flavors and packaging, so choose one that doesn’t contain too much added sugar.


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