As we age, so do our bones. About every ten years, the entire skeleton is replaced and rebuilt. There are certain nutrients that help in aiding strong bones, and preventing the weakening of bones that leads to osteoporosis.
Two of the main nutrients to consume for bone health are calcium and vitamin D. Calcium has the strongest evidence on its positive effects on bone health, and the recommended amount daily is 1,000-1,300 mg. You can find calcium in diary foods, orange juice, tofu, soy milk, fish, and kale. Calcium, without the vitamin D to support it, is not as beneficial. Without vitamin D, less than 10% of the calcium you consume is absorbed. Vitamin D can be found in fortified dairy foods, egg yolks, salmon and tuna.
Magnesium, Vitamin K1 and K2, Vitamin B12, and folate are all contributors in bone health. Magnesium is a component of bone, and gives it its resiliency and protection against fractures. It also is essential in converting vitamin D to its active form in the body. Calcium, vitamin D, and magnesium are three nutrients that go together, needing one to make the other most efficient. You can find magnesium in nuts, seeds, leafy greens, legumes and whole grains. For vitamin K and B12, leafy greens are packed with both!
All of these nutrients are important in keeping your bones strong, so make sure to get them into your diet!