“Let food be thy medicine. Thy medicine shall be thy food.” - Hippocrates

Bones help us move, stay upright, protect our delicate internal organs, and supply vital minerals like calcium and phosphorous when the body needs them. A healthy balanced diet is key to maintaining strong and healthy bones throughout your life.

According to the American Academy of Orthopaedic Surgeons (AAOS), by the age of 40, the bones begin to lose mass as the body stops replacing the old bone. It leads to limited mobility and an increased risk of developing debilitating conditions such as osteoporosis.

Dairy products like milk, yogurt, and cheese are packed with bone-building calcium. 98% of the calcium in the body is stored in the bones. The bone is continuously modifying as it undergoes constant resorption and deposition of calcium.

Calcium also plays a significant role in maintaining bone strength and structure. Most of the calcium from foods and dietary supplements is absorbed in the intestine by both active transport and passive diffusion.¹

Nuts are an excellent source of healthy fat, fiber, and proteins. Most of the fats in nuts are monounsaturated fat, omega-6, and omega-3 polyunsaturated fat. Nuts also pack several vitamins and minerals, including magnesium, phosphorous, and vitamin E.

Magnesium helps absorb and retain calcium in the bones, while, phosphorus is a key component of bones. Approximately, 85% of the phosphorus in the body can be found in your bones and teeth.

Although there are plenty of nuts, almonds are always a good option. One ounce of almonds can provide enough magnesium and phosphorus.

Seeds are a rich source of calcium, magnesium, phosphorous, fiber, and omega-3 fatty acids. One ounce of sesame seeds is an excellent source of calcium and magnesium and a good source of phosphorus.

Chia seeds, flax seeds, pumpkin seeds, and sunflower seeds are some great seed varieties to add to your diet.

Leafy green vegetables contain several nutrients that support bone health.

Dark leafy vegetables such as cabbage, kale, spinach, and broccoli can boost bone health. These veggies are packed with vitamin K and calcium.

Vitamin K along with calcium helps in building healthy bones. Vitamin K has been associated with osteoporosis and fractures.²

Fatty fish such as salmon, tuna, and rainbow trout contain vitamin D.

Vitamin D plays a significant role in bone growth and remodeling. It also promotes the absorption of calcium.

Yet, almost 50% of the population worldwide suffers from vitamin D deficiency.³

Sunlight can also trigger vitamin D production. NIH recommends 20 mcg or 800 IU of vitamin D per day for adults.

All types of beans contain important nutrients like magnesium, calcium, and phosphorus.

They are also high in fiber and protein, which may be especially helpful for those following a vegan diet.

If you are lactose-intolerant or can't eat dairy products, you can eat foods fortified with calcium and vitamin D. Several fortified foods such as breakfast cereals and juices may contain a higher amount of calcium than green leafy vegetables.

For example, one cup of fortified cereal or a bottle of calcium-fortified orange juice can be an excellent source of calcium and vitamin D.