Your bones require specific nutrients to stay healthy and healthy. Calcium and vitamin D are the two big ones that I think most people recognize, but magnesium, protein, omega-3 fatty acids and vitamins A, C and K are also essential for bone health.
Here are 25 foods that will supply you with these essential nutrients when included in a balanced diet. I also found delicious and healthy recipes and tips for preparing these foods.
1 – Oranges and orange juice
Oranges are rich in vitamin C, which is necessary for the formation of collagen and contributes to bone health. Orange is also an excellent source of vitamin A, which is essential for normal skeletal growth and cell differentiation.
Pro tip: choose orange juice, which is enriched with calcium, which is vital for healthy bones.
2 – Milk
Milk is an excellent source of calcium, which helps maintain the strength of your bones. In fact, a glass of milk gives you almost a third of your daily needs. Milk is also fortified with vitamin D to make sure your body absorbs calcium, along with some extra vitamin A as well.
Pro tip: choose low-fat or skim milk if you want to reduce calories.
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3 – Swiss Chard
Swiss chard is just incredibly nutritious. It is high in many minerals, including calcium and magnesium, and is also high in vitamins A and C, which are good for your bones. Swiss chard is also high in fiber and low in calories, so it is ideal for almost any diet.
Pro tip: Grate your Swiss chirp in a little olive oil, a healthy heart and pumpkin from white wine vinegar. Top with a little salt, pepper and nutmeg – super easy.
Healthy recipes Swiss Chard
Penne with Swiss tea and roasted red peppers
Dry green soup
4 – Parmesan cheese
Parmesan cheese is packed with calcium – one tablespoon of grated Parmesan cheese has 63 milligrams, which is a lot of calcium in a small amount of food. Parmesan cheese is also an excellent source of protein and has a small amount of vitamin A. Calories are also not bad – that one tablespoon has only 21 calories.
Pro tip: buy parmesan from the cheese section of the grocery store (skip the grated stuff in the box) and grate or grind it at home.
Recipes with parmesan
Baked finely baked cheese
Sweet Chicken Sofa
5 – Rhubarb
Ribs are high in calcium – a glass of boiled rhubarb has about 350 milligrams of calcium. It is also a good source of vitamins A and B. Rhubarb is low in calories, but should usually be prepared with sugar, which adds extra calories.
Pro tip: cook your turkey first and add sugar later – you won’t need as much sugar this way.
6 – FIG
The figures contain minerals and vitamins that are essential for bone health. A cup of stewed figs has about 180 milligrams of calcium, plus some vitamins C and vitamin K. Raw figs are low in calories and high in fiber, so they are suitable for your diet – can give you a few raw figs 24 milligrams calcium.
Pro tip: buy fresh figs as a snack, but eat them right away – they don’t last long.
7 – Spinach
Spinach is an excellent source of almost any nutrient a plant can offer. Spinach is good for your bones because it is high in calcium and vitamins A, C and K. It is also tasty, versatile and low in calories, so it really should be part of everyone’s diet.
Pro tip: Use spinach leaves on your sandwiches and like your salad greens instead of iceberg lettuce.
Healthy spinach recipes
Easy Spinach cooking
Warm spinach salad with hot bacon dressing
8 – Cashews
Kashuns have little calcium and vitamin K, but what makes them so good for your bones is the magnesium and other minerals they offer, plus some healthy plant proteins.
Pro tip: make your PB & Js with cashew oil instead of peanut butter.
9 – Kiwi fruit
Kiwi fruit is good for your bones because it is very high in vitamin C and rich in magnesium. Kiwi fruit also adds some calcium and vitamins A and K to your daily intake. They are also super sweet without being high in calories.
Pro tip: add sliced kiwi fruit to a serving of yogurt.
10 – Salmon
Salmon is rich in vitamin D and omega-3 fatty acids, which your bones need to stay healthy and healthy, as well as an excellent source of protein. Although rich in healthy fats, salmon is also not high in calories.
Pro tip: store canned salmon on hand for quick and easy sandwiches and salads. Bonus if you are salmon with bones, because it increases calcium intake.
Healthy ways to serve salmon
Roasted salmon with herbs
Sweet glazed salmon
11 – Soy milk
Soy milk (and soy in general) is a good source of complete protein and omega-3 fatty acids. Soy milk is also usually fortified with calcium and vitamin D, which makes it even better for your bones.
Pro tip: enjoy flavored soy milk, but watch out for added sugar calories – look for lighter varieties.
12 – Pumpkin seeds
Pumpkin seeds contain some calcium and protein, but they are an excellent source of magnesium and omega-3 fatty acids. They are also high in fiber, so they make a nice breakfast or addition to salads.
Pro tip: buy pumpkin seeds that have already been peeled – they are much easier to eat.
13 – Tomato juice
Tomato juice is high in several vitamins and minerals, including magnesium and vitamins A and C. It also has little calcium and little vitamin K. Fresh tomatoes are also good, but tomato juice concentrates all this nutrition.
Pro tip: Look for low-sodium tomato juice when shopping.
14 – Sweet peppers
Red sweet peppers are good for your bones because they are high in vitamins C and A. They also have some vitamin K. They are good for most diets because they are low in calories and a good source of vitamins and fiber. ,,
Pro tip: Try yellow and orange sweet peppers for a little variety.
Healthy recipes with sweet peppers
Roasted red pepper soup
15 – Kale
Kale is a cruciferous vegetable associated with cauliflower and broccoli. This is another one of those foods that is rich in almost every vitamin and mineral you can name. Kale is good for your bones because it is high in calcium and vitamins A, C and K.
Pro tip: try baby checkered as a lettuce – it’s a little softer than a mature kale.
16 – Collard
Like most greens, collards are rich in vitamins and minerals. Collars are especially rich in calcium and also contain a lot of magnesium. They are also super-rich in vitamins K and A and offer a fair amount of vitamin C.
Pro tip: Collared can be used in place of spinach or kale in many recipes.
17 – Brussels sprouts
I really believe that sprouts from Brussels are not valued properly, which is unfortunate because they are so nutritious. Brussels sprouts are rich in calcium, magnesium and vitamins A, C and K.
Pro tip: Grate raw Brussels sprouts and use them instead of cabbage in salad and straw.
Healthy recipe with Brussels sprouts
18 – Brazil nuts
Brazil nuts are an excellent source of calcium and protein, but they are an even better source of magnesium. They are also high in other minerals that can be good for your bones. They are low in calories – a serving of six nuts has nearly 200 calories.
Pro tip: eat a few Brazilian nuts with an apple or pear for a healthy afternoon snack.
19 – Molasses
Molasses is not something you would eat in large quantities because it is high in calories, but a tablespoon of molasses is an excellent source of calcium and an even better source of magnesium. So when it comes to potential sweeteners, molasses can be a perfect choice.
Pro tip: try molasses in place of plain sugar.
20 – Nuts
Walnuts are a good source of calcium, protein and magnesium. They are also a good source of omega-3 essential fatty acids. Like all nuts, they have a small amount of calories, but they are satisfying, so eating a small handful of walnuts in the afternoon can push you to dinner.
Pro tip: keep your nuts in the fridge or even the freezer to protect the fat in the nuts.
Recipes with walnuts
Banana, blueberries and bread with walnuts
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21 – Cheddar cheese
Cheese is generally a good source of calcium and protein, but it is also high in fat and calories, so you need to monitor the amount of serving. One piece of cherry cheese has almost 200 milligrams of calcium. It also has some vitamin A and some magnesium.
Pro tip: One ounce of cheddar cheese is about the size of two dominica.
22 – Green beets
Red beets are tasty and good for you, but did you know that you can also eat greens? Green beets are high in several vitamins and minerals. They are very high in calcium and magnesium, as well as many vitamins A and C, so they are an excellent choice for bone health.
Pro tip: buy whole fresh beets instead of frozen or canned – save the greens and serve them as a side dish.
23 – yogurt
Yogurt is high in calcium and protein. In fact, a glass of plain yogurt has about 450 milligrams of calcium and over 12 grams of protein. Yogurt comes in a variety of flavors, so watch out for brands that are high in calories from added sugar.
Pro tip: serve plain or Greek yogurt with pecans, fruit and honey.
24 – Asparagus
Asparagus is high in calcium and very high in magnesium. It is also an excellent source of vitamins A, K and C. It is also a good source of ordinary protein and is very low in calories. In fact, a cup of cooked asparagus has about 40 calories.
Pro tip: choose small copies because they are more gentle larger copies.
Healthy Asparagus Recipes
How to make roasted asparagus
25 – Artichoke
Artichokes contain some calcium, but they have more magnesium. They are also an excellent source of vitamin C. Artichokes are also high in fiber and low in calories, so they are suitable for most diets.
Pro tip: store canned artichokes by hand and add them to soups or sauces.