Maintaining strong and healthy bones requires a well-balanced diet rich in essential nutrients. Calcium and vitamin D are the key building blocks for bone strength, with dairy products, leafy greens, and fortified foods serving as excellent sources of calcium, while sunlight exposure and fatty fish help boost vitamin D levels.

 

Protein is also vital for bone repair and density, found in lean meats, eggs, legumes, and nuts.

Additionally, magnesium, phosphorus, and vitamin K play supportive roles in bone metabolism and mineralization.

 

A diet high in processed foods, excessive sodium, and sugary beverages can negatively impact bone health by reducing calcium absorption.

 

Regular weight-bearing exercises, along with proper nutrition, further support bone strength and reduce the risk of osteoporosis and fractures as we age.