10 Foods That Can Improve Bone Health


Vitamin D and calcium are essential for bone health. Calcium is a mineral that helps your body build and maintain bones and teeth while vitamin D helps your body absorb the minerals, calcium, and phosphorus from the food you eat. Adults should get about 1,000 milligrams of calcium and 200 international units of vitamin D a day. To ensure sure your bones are getting the nutrients they need, introduce these 10 foods to your diet:

1. Yogurt

Yogurt contains calcium, protein, and probiotics which are beneficial to bone health.

2. Milk 

Milk is one of the best dietary sources of calcium and the calcium found in milk is easily absorbed by your bones.

3. Cheese

Cheese is rich in both calcium and comes in a variety! 1.5 ounces of cheese contains more than 30% of your daily need for calcium.

4. Eggs

One egg contains 28 mg of calcium and 1 mcg of vitamin D. The vitamin D is concentrated in the yolk of the egg.

5. Salmon

Salmon is rich with omega-3 and serves as a natural anti-inflammatory food. Eating fish on a regular basis is a great and simple way to keep your bones strong.

6. Spinach 

One cup of spinach contains 30mg of calcium! So, consider implementing spinach as a side of your lunch or dinner. It’s an easy way to stock up on calcium!

7. Breakfast Cereal

Scan your grocery shelves as certain cereals contain up to 25% of your daily vitamin D. If you eat your cereal with milk, your morning will be filled with calcium.

8. Tuna

Three ounces of tuna contains about 39% of your daily dose of vitamin D.

9. Soy Beans

Consumption of soy products may reduce the risk of osteoporosis in women that have undergone menopause.

10. Sardines

Don’t knock em until you try them! These tiny fish are loaded with both vitamin D and calcium.

A lack of calcium and vitamin D in your diet can lead to fragile, brittle bones that are more vulnerable to fractures and disease. It’s important to bring attention to your bone health and start taking action early on. All of us at Open MRI of Pueblo hope you will introduce these foods into your diet to improve your bone health. However, if you currently have issues with your bone health and need an MRI, you can contact us online or by phone.  

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