In many ways, you are what you eat. Ninety-nine percent your body's calcium is in your bones. Additionally, half of your body's magnesium---which is also important in keeping bones sturdy---can be found within your bones. Finally, without proper intake of vitamins D and K, your bones wouldn't be able to efficiently absorb calcium. Eat plenty of foods that contain these nutrients to maintain the health of your skeletal system.
Yogurt
Yogurt is a calcium-rich food. Just one 8-oz. cup can contain as much as 400 mg of calcium, which is equivalent to about 40 percent of your daily intake needs. The low-fat and fat-free varieties are also commonly rich in calcium, so don't hesitate to eat those instead of full-fat servings. Also choose a yogurt brand that is low in added sugar; add your own fruit and granola to sweeten it if you wish.
Milk
Milk isn't just for babies and children. According to a July 2009 study in the Journal of Nutrition Education and Behavior, human bone mass reaches an all-time high in a person's 30s. Teens and young adults who have milk available at mealtimes are less likely to develop osteoporosis later in life. A glass of milk can account for one-third of your daily calcium intake needs. If you don't like to drink it plain, add some chocolate. Get more milk into your diet by cooking with it.
Tofu
Don't fret about not getting enough calcium if you're vegan or lactose intolerant. Head to the grocery store and pick up some calcium-fortified tofu. Four ounces of calcium-fortified firm tofu contains about the same amount of calcium you would find in one cup of milk. It is also versatile like milk. Bulk up your soup, stir-fry, salad, or pasta dish by throwing in some tofu.
Leafy Greens
Another group of foods good for bone health is leafy greens. Leafy greens such as kale, bok choy and turnip greens are a triple threat to osteoporosis because they contain vitamin K, magnesium and calcium in addition to a host of other nutrients. If you have trouble eating leafy greens by themselves, add them to a stir-fry.
Fatty Fish
Fatty fish such as salmon and fresh tuna is rich in vitamin D. For example, according to the Skin Cancer Foundation, a 3.5-oz. portion of cooked salmon contains about a full day's recommended intake of vitamin D. Eat fish once a week to get the vitamin boost. If you're on a tight budget, eat canned tuna to get about half of your daily recommended intake.
Almonds
You don't need to eat many almonds---just a handful---to get one-fifth of your daily recommended intake of magnesium. Don't let their fat content frighten you away from eating almonds; they are high in monounsaturated fats, which are known to reduce the risk of heart disease. Toss some almonds in a salad, eat them in granola or enjoy trail mix that contains almonds.
