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Foods to Boost Bone Health


Bone health is something that the young and healthy often take for granted, but without proper care throughout youth and adulthood, bones can deteriorate rapidly with age and may lead to conditions such as osteoporosis, which is the loss of bone mass, and osteogenesis imperfecta, bones that break or fracture easily.

While there are several ways to maintain strong bones throughout life, such as exercise, a healthy body weight and regular exposure to the sun, one of the most effective methods is through diet.

Bones require a variety of nutrients—including calcium, potassium, magnesium and vitamins C, D and K—to maintain their strength and density over time, and these eight foods are great natural sources. So, be sure to add them to your cart when buying groceries this week!

1. Dairy Products

Dairy products are well-known sources of calcium, but many are also fortified with vitamin D, making them extra beneficial for bone health.

Just one cup of milk contains approximately 30-percent of the recommended daily intake of calcium, and one cup of plain, low-fat yogurt provides a whopping 42-percent, according to the National Institutes of Health’s Office of Dietary Supplements. While cheese is not a significant source of vitamin D, and is rarely fortified with it as milk and yogurt often are, Health.com says that just 1.5 ounces of cheddar has over 30-percent of your daily value of calcium.

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