To keep your bones and joints healthy, it’s important to ensure you’re getting a variety of essential
nutrients. Here are some key ones:
Calcium: This is crucial for bone strength and structure. Good sources include dairy products (milk,
cheese, yogurt), leafy green vegetables, nuts, seeds, and fortified foods.
Vitamin D: Helps your body absorb calcium. You can get it from sunlight, fatty fish (like salmon and
mackerel), fortified dairy products, and supplements if needed.
Protein: Essential for bone repair and growth. Include lean meats, fish, eggs, dairy, beans, and legumes
in your diet.
Magnesium: Works with calcium to build strong bones. Found in nuts, seeds, whole grains, and green
leafy vegetables.
Phosphorus: Another mineral that works with calcium to build bones. It’s found in meat, fish, dairy, and
whole grains.
Vitamin K: Important for bone metabolism. Good sources are green leafy vegetables, such as kale and
spinach.