The main nutrients that play a role in strong and healthy bones are calcium, vitamin D, magnesium and vitamin K. By including foods that contain these nutrients in your meal plan, you protect yourself from bone disorders and diseases, including osteoporosis. Adults should get 1,000 mg of calcium and 200 IU of vitamin D each day. If you think you may not be reaching these goals, talk with your doctor about a supplement.
Dairy Foods
The primary source of calcium in American diets is dairy foods. This includes milk, yogurt, cheese and ice cream. According to "Cooking Light" magazine, most people in the United States don't get adequate supplies of calcium in their diet. During growth, children need plenty of calcium to promote healthy development of bones, but adults continue to need it so that their bones stay strong. Most milk is fortified with vitamin D, which is a nutrient that helps your body more efficiently absorb and use the calcium in the foods you eat. The USDA recommends getting 3 cups of dairy foods each day. Choose low-fat versions, which are lower in calories and saturated fat.
Fish
Some types of fish are high in vitamin D, making them a good addition to a bone-healthy diet. Salmon and tuna are particularly high in this essential nutrient. A serving of canned tuna contains about 50 percent of the daily recommendation for vitamin D, while salmon contains 90 percent of the daily recommendation per 3-oz. serving. A deficiency in vitamin D could result in lowered bone density and a higher susceptibility to breakage.
Vegetables
A variety of vegetables contain calcium, magnesium and vitamin K, nutrients that keep bones strong and prevent bone loss as you age. About 50 percent of your body's magnesium is stored in your bones, making it important to get adequate amounts to support a strong skeleton. Vegetables that contain these nutrients include leafy green vegetables, such as spinach or kale, soybeans and broccoli. Research done by the "American Journal of Clinical Nutrition" has shown that vegetables high in antioxidants may also contribute to a reduced level of bone loss. Good choices include tomatoes, carrots, red pepper, peas and corn.
Fortified Foods
Many foods are fortified with additional nutrients that help you reach your daily goals. Breakfast cereals fortified with vitamin D will help you body absorb more calcium, especially when consumed with milk. Some brands of orange juice are fortified with calcium and are a good option for someone who cannot or chooses not to drink milk.
