Best Foods for Bone Health

Change up your salad greens from iceberg to one of many dark leafy greens.

Change up your salad greens from iceberg to one of many dark leafy greens.

A 2009 study from the Archives of Internal Medicine found as many as 3 out of 4 Americans suffer from a Vitamin D deficiency. We all know about the bone-building benefits of milk, but there are other foods that can help boost your intake of Vitamin D and the calcium you need to maintain strong, healthy bones now and in the future.  Here’s a list of the best foods for bone health:

  1. Dark Leafy Greens – Change up your salad greens from iceberg to one of many dark leafy greens. Spinach, Kale, Swiss Chard, Mustard Greens and Bok Choy are just a few. One cup of Collard Greens provides 256 mg of calcium.
  1. Edamame -This Asian soybean is packed with calcium – 197 mg in just half a cup. You can find fresh or frozen edamame now at most grocery stores. Boil fresh whole edamame pods in lightly salted water or microwave frozen edamame and sprinkle with a small amount of sesame oil.
  1. Calcium-fortified Cereal -Start your day right with a double shot of calcium. Choose a calcium-fortified cereal that is high in fiber and low in sugar, and then add milk.
  1. Yogurt -High in protein and healthy gut bacteria, yogurt offers 400 mg of calcium in just an 8-ounce serving. Choose a Greek variety for an extra protein boost.
  1. Milk Alternatives -People with lactose intolerance often have trouble digesting dairy, and have to miss out on a major source of calcium. Instead opt for enriched soymilk or almond milk instead- 300 mg of calcium in one cup.