1. Milk and other dairy products provide loads of calcium, the number one go-to nutrient for bone health. Skim milk is fortified with vitamin D, which works hand-in-hand with calcium to build bone. Other calcium-rich dairy foods are Low-fat or nonfat yogurt, cheese, calcium-fortified cottage cheese.
2. Calcium-rich veggies such as Collard Green, Turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens, and broccoli;but not spinach, which contains a compound called oxalic acid that inhibits calcium absorption.
3. Peanuts, almonds, cashews, soybeans and their butters are all terrific sources of magnesium, which plays an important part in how your body uses calcium. Without adequate magnesium, the hormones that regulate calcium metabolism can’t do their job properly.
4. Salmon as delicious source of vitamin D, which helps the body metabolize and absorb the calcium in food. Other vitamin D-rich fish are Mackerel, tuna, sardines.
5. Sweet potatoes as source of potassium, which may boost bone health. Other potassium-rich foods: Tomato paste and other tomato products, potatoes, beet greens, white beans, yogurt, bananas.
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