The National Osteoporosis Foundation website (www.NOF.org) has a wonderful article about which foods are rich in calcium, vitamin D, vitamin K and other important nutrients for bone health. Below is the part of the article that highlights each food and the nutrient in that food. So next time you are at the grocery store pick up some of them and start strengthening your bones. Your body will thank you for it!
Food and Your Bones
The food that you eat can affect your bones. Learning about the foods that are rich in calcium, vitamin D and other nutrients that are important for your bone health and overall health will help you make healthier food choices every day. Use the information below for examples of the different types of food you should be eating every day.
If you eat a well-balanced diet with plenty of dairy, fish, fruits and vegetables, you should get enough of the nutrients you need every day, but if you’re not getting the recommended amount from food alone, you may need to complement your diet by taking multivitamins or supplements.
Calcium: Dairy products such as low-fat and non-fat milk, yogurt and cheese. Some dairy products are fortified with Vitamin D.
Calcium: Canned sardines and salmon (with bones)
Vitamin D: Fatty varieties such as salmon, mackerel, tuna and sardines
Fruits & Vegetables
Calcium: Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli
Magnesium: Spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens and raisins
Potassium: Tomato products, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas, plantains and prunes
Vitamin C: red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, brussel sprouts, papaya and pineapples
Vitamin K: Dark green leafy vegetables such as kale, collard greens, spinach, mustard greens, turnip greens and brussel sprouts
Calcium; Vitamin D: Calcium and Vitamin D are sometimes added to certain brands of juices, breakfast foods, soy milk, rice milk, cereals, snacks and breads.
For complete article and source click here: http://nof.org/foods