Foods to Boost Bone Health

The food you eat will have an effect on various parts of your body, this includes your bone health. Being aware of which food options are rich in calcium, vitamin D and other nutrients that are important for your bone health may help you make healthier food choices.

Food that are good for your bones include:

• Milk and dairy products are important sources of calcium. Milk should not be avoided later in life to prevent losing bone mass as having a proper peak bone mass and keeping it as long as possible is especially important for osteoporosis prevention.
• Dark Leafy Vegetables such as kale, bok choy and Chinese cabbage. Dark greens also have vitamin K which can help reduce your risk of osteoporosis.
• Fruits rich in vitamin C such as oranges, grapefruits and kiwi. Vitamin C has been shown to prevent bone loss.
• Sweet potatoes, as they provide both magnesium and potassium. These minerals are two lesser-known minerals that aid in bone health.

Conversely, here are some foods you should avoid:

• Food high in sodium causes your body to lose calcium which can lead to bone loss.
• Caffeine may decrease calcium absorption which will in turn contribute to loss of bone density.
• Limit alcohol consumption as it has been shown to interfere with bone growth, resulting in decreased bone density.