Best Foods for Healthy Bones

Choose foods that are rich in calcium and vitamin D for bone health.

Dark Leafy Green Salad with Edamame

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 are five of the best foods for healthy bones:

  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. 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. 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. 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 soy milk or almond milk instead- 300 mg of calcium in one cup.