Jakarta, ThedailyID — Strong bones need more than calcium. Nutrients such as vitamin D, protein, magnesium and vitamin K also play important roles in maintaining bone health.
Bones constantly go through a process of formation and breakdown. A balanced diet can help provide the nutrients the body needs to maintain bone strength, particularly as people age.
Here are seven foods that can help support a bone-friendly diet:
1. Milk
Milk is a common source of calcium, which helps maintain bone structure and strength. Some dairy products are also fortified with vitamin D, which helps the body absorb calcium.
2. Broccoli
Broccoli provides calcium and vitamin K, along with vitamin C and fiber. Other leafy greens, such as kale, can also contribute nutrients associated with bone health.
3. Soybeans
Soybeans provide plant-based protein and minerals, including calcium. They can be consumed in everyday foods such as tofu, tempeh and edamame.
4. Tofu
Tofu is a convenient source of plant-based protein. Some varieties can also provide calcium, particularly when calcium-based coagulants are used during production.
5. Almonds
Almonds contain calcium, magnesium, protein, fiber and unsaturated fats. However, they are relatively high in calories, so portion size remains important.
6. Sardines
Canned sardines with edible bones are a source of calcium. As an oily fish, sardines also provide vitamin D, which helps the body absorb calcium.
7. Egg Yolks
Egg yolks contain vitamin D and can contribute to daily protein intake. While they are not a major source of calcium, their vitamin D content supports calcium absorption.
Maintaining bone health also involves more than food. A balanced diet and an active lifestyle can help support stronger bones over time.
