Children are taught how having healthy bones helps them grow up strong. As we age, we forget the importance of maintaining a solid bone structure. More often, women experience bone loss that can lead to increased risk of fractures. That’s why you should take steps as early as possible prevent rapidly thinning bones. In addition to doing weight-bearing exercises 2-3 times a week, you can maintain a strong, healthy bone structure with whole foods and natural supplements. Fill your pantry and medicine cabinet with these calcium-rich, bone-building foods.

Foods to Build Bone Density

  • Broccoli
  • Kale
  • Collard greens
  • Spinach
  • Bok choy
  • Oranges
  • Canned fish with soft bones (sardines, salmon, herring)
  • Nuts (specifically almonds and walnuts)
  • Calcium-fortified tofu
  • Edamame
  • Figs
  • Chia seeds
  • Cheeses (specifically Parmesan cheese)
  • Regular yogurt
  • Whey protein

Foods to Avoid to Prevent Bone Loss

  • Salt
  • Soft drinks and carbonated drinks
  • caffeine
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