Calcium rich foods
Calcium is an important mineral for bones, and according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS), women over 50 should consume about 1,200 mg of calcium per day.
Sources of calcium include dairy products such as milk, yogurt, and cheese. For those who are lactose intolerant, leafy greens such as kale, broccoli, and bok choy are good plant-based sources of calcium, as are tofu and almonds.
Vitamin D
Vitamin D helps absorb calcium and promotes bone growth. To increase vitamin D, exposure to sunlight is essential. In addition, if you do not regularly expose yourself to sunlight, you can increase your body's vitamin D by eating certain foods such as fatty fish (salmon, mackerel), egg yolks, cereals and orange juice that also provide vitamin D.
Magnesium
Magnesium maintains bone density and helps absorb calcium and vitamin D better. Some foods rich in magnesium include nuts (almonds, cashews, pumpkin, sunflower), whole grains, and green leafy vegetables.
Protein
Bones are mainly made up of protein and minerals - collagen is the main protein that gives bones strength and flexibility. Adequate protein intake in the diet is important for growth, repair and maintenance and it is important to have adequate protein intake throughout life.
Protein is important for maintaining muscle mass and supporting bone health. You can add protein to your diet by eating lean meats such as poultry, fish, eggs, beans, nuts, grains, and dairy products.
Vitamin K
Vitamin K is important for bone metabolism, to increase vitamin K in the body, you should eat green leafy vegetables such as spinach, kale and Brussels sprouts, these foods support bone formation and help prevent bone loss.
