WOMEN'S CARE

How to Get Stronger Bones — Page 2

By Michele C. Hollow @YourCareE
 | 
January 31, 2024
A bone-strengthening plate of food with salmon

More foods for strong bones

Cheese and milk are good sources of calcium, too. If you live a dairy-free life, however, you can get calcium from soy products, coconut and almond milks, and even oranges. Dried apricots and fresh kiwi also contain calcium.

You might also want to add foods that are fortified with calcium. Many juices and some breads contain added calcium.

In addition to eating foods that are high in calcium, your doctor may suggest that you take calcium and vitamin D supplements if you’ve been diagnosed with osteoporosis or osteopenia. As many as 75 percent of Americans may be deficient in vitamin D.

Osteoporosis occurs when bones become weak and brittle. Osteopenia occurs when your body doesn’t make new bone as quickly as it reabsorbs old bone. Taking calcium supplements and vitamin D can help slow both diseases.

These foods for strong bones are rich in vitamin D:

  • Oily fish, such as salmon, sardines, and mackerel
  • Eggs
  • Fortified breakfast cereals that are low in sugar
  • Some powdered milks
  • Coconut, almond, soy, and rice milks

 

 

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Updated:  

January 31, 2024

Reviewed By:  

Christopher Nystuen, MD, MBA