1. Sardines
Sardine bones soften and become chewable after cooking. Sardine bones contain several nutrients including calcium, vitamin D, phosphorus, and are rich in omega-3 fatty acids, all of which support bone health. Also, choose the skin-on variety, as the skin also provides many nutrients.
2. Green leafy vegetables
Vitamin K is a nutrient that plays an important role in bone density and overall bone health. Kale, collard greens, Swiss chard, spinach, and other greens are great sources of vitamin K to add to a healthy diet. Just half a cup of cooked kale provides more than 400% of your daily vitamin K needs.
3. Soy milk
Soy milk is also a good source of bone-building nutrients. For those who limit dairy for various reasons, soy milk, yogurt, and tofu can be a good source of calcium to help boost bone health.
4. Cheese biscuits
In addition to being a convenient on-the-go snack, these crispy cheeses are also a great source of calcium, which contributes to strong bones.
5. Eggs
Your body can't absorb calcium optimally without vitamin D, and eggs are an excellent source of vitamin D. One large, beaten egg contains 44 IU (the standard unit of measurement for substances), and most adults need about 15 micrograms, or 600 IU, of vitamin D per day.
