1. Drink milk for nutritional supplements
Milk provides important nutrients for your bones. Cow's milk has more vitamins and minerals than regular milk. If you are lactose intolerant or do not like cow's milk, you can substitute it with other types of milk such as soy, oat, rice, coconut, cashew and almond milk.
2. Protein supplement
Protein makes up about 50% of bone mass. Since protein is an important nutrient for bone health, protein supplementation may help prevent osteoporosis.
3. Combine green leafy vegetables
Spinach is a particularly good leafy green to add to smoothies and is great for bone health. Another great leafy green is kale. Most people consume 2,500 mg of calcium per day, and 100 mg of kale contains 254 mg of calcium – 10% of your daily intake, making it an excellent source of calcium.
4. Snack on prunes
One fruit that is particularly helpful for improving bone health is prunes. Eating about 6 to 12 prunes a day can help reduce the inflammatory disruption that causes bone loss in postmenopausal women, as they are high in vitamin C, an important nutrient for maintaining bone health.
