Your bones undergo continuous remodeling, with new bone deposited as old bone is broken down. Many nutrients from your diet are needed to build and maintain healthy bones, including calcium, phosphorus, magnesium, fluoride, copper, iron and vitamins D, C and A. Eating a well-balanced diet, one that is rich in calcium, vitamin D and other required nutrients, helps keep your bones healthy, strong and resistant to fractures.
Salmon, Tuna and Herring
Salmon, tuna and herring are some of the few foods that naturally contain high levels of vitamin D. Your body requires vitamin D to absorb calcium from the foods you eat. Once in your system, most calcium is deposited in your bones, forming hard crystals that impart bone strength. In addition to vitamin D, salmon, herring and tuna contain significant amounts of bone-supporting calcium, phosphorus, vitamin A, small amounts of vitamin C and other trace minerals.
Eggs
Eggs are an excellent source of nutrients to promote healthy bones. Many of the micronutrients that benefit your bones are found in the egg yolk, including calcium, phosphorus and vitamins A and D. Egg whites contain magnesium and protein, which also support your bone health. Be aware that the yolk of a large egg contains approximately 185 mg cholesterol, which may limit the number of eggs you decide to include in your nutrition plan.
Milk
Milk is a good source of many of the nutrients needed for healthy bones. An 8-oz. glass of fortified skim milk provides you with approximately 300 mg calcium, 245 mg phosphorus, 25 mg magnesium, 150 micrograms vitamin A and nearly 3 micrograms vitamin D. The nutrient concentrations in skim milk are approximately equivalent to those in whole milk, with the exception of a reduced amount of calories, fat and cholesterol.
Yogurt and Cheese
Like milk, yogurt and cheese contain calcium and phosphorus, which support bone strength. These dairy foods vary in their relative concentrations of calcium and phosphorus and whether they contain vitamin D. Unlike milk processed and packaged for drinking, cow's milk used to make yogurt and cheese is not uniformly fortified with vitamin D. Check the nutrient label to determine whether your favorite brands of cheese and yogurt contain vitamin D in addition to other nutrients that support your bone health.
Fortified Orange Juice
Orange juice contains naturally high concentrations of vitamin C, which helps support the production of collagen needed to form new bone. Several brands of orange juice are also fortified with vitamin D and calcium, making it an excellent food to support the hardening, or mineralization, of your bones. Adding a glass of fortified orange juice to your daily nutrition plan not only supports your bone health, but it helps you meet your recommended daily intake of fruit.
References
- MedlinePlus: Calcium and Bones
- National Institutes of Health, Office of Dietary Supplements: Vitamin D
- Office of the Surgeon General: Bone Health and Osteoporosis: A Report of the Surgeon General
- Egg Nutrition Center: Nutrient Content of 1 Large Egg (PDF)
- USDA What's in the Foods You Eat Database: Herring, Baked or Broiled
- USDA What's in the Foods You Eat Database: Salmon, Baked or Broiled
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