Bones are made of calcium, and the best way to keep your bones strong is to get enough calcium from food each day, according to the National Women's Health Information Center. But you also need vitamin D because it helps your body absorb the calcium in food. Other vitamins and nutrients are also essential to strong bones, so a healthy, well-rounded diet is essential.
Calcium Sources
Dairy products are the best source of calcium. A cup of non-fat or low-fat yogurt contains about 45 percent of a person's daily calcium requirement, while a cup of milk contains about 30 percent. If you can't tolerate or don't like dairy products, vegetables like broccoli, spinach, kale and other leafy greens, as well as almonds, can supply calcium. Fortified foods like orange juice, soymilk and tofu also provide calcium. Calcium supplements are another option.
Vitamin D
Your body can make vitamin D if you get enough exposure to sunlight, but the amount needed varies depending on your location, skin color, pollution levels and other factors, according to the National Women's Health Information Center. Food sources of vitamin D are an alternative. Most milk is fortified with vitamin D; a cup of milk provides about 25 percent of your daily requirement. Egg yolks, salmon, pudding and other fortified foods, such as soymilk, also contain vitamin D. Supplements are also available.
Other Nutrients
Your bones also need vitamin A, vitamin C, magnesium, zinc and protein to stay healthy and strong, according to the National Women's Health Information Center. Many of these nutrients are found in milk and other dairy products, but you should eat a healthy, balanced diet that includes lean meats, fish, leafy greens and oranges to ensure you get everything you need.
