Our body is made up of 270 bones at birth and decreases to 206 when you reach adulthood. Bones are literally the support system of our body. It is as essential to take the same care for our bones as we take care of our body. Calcium and Vitamin D are the two key minerals that are needed to have strong and healthy bones. Poor bone health can cause conditions like osteoporosis and increases the risk of your bones being easily broken after a fall. Here are 7 foods that can help you keep your bones healthy and strong. Credits: Adobe StockCheese

Cheese is high in calcium content and rich in Vitamin B which is especially good for our bones. The Vitamin B in cheese helps the body absorb and distribute calcium. Cheese is also a perfect way to help bone density for those who are suffering from osteoporosis. Though cheese is full of calcium, you might want to keep watch of your intake as too much is not good for your joints.

Sardines

Sardines are a great source of calcium, vitamin D, and phosphorus that are essential in maintaining your healthy skeletal structure. While most us get vitamin D through sunlight, this little fish is a great option for those who don’t get a lot of sunshine. The tiny bones of the sardines contain lots of calcium that is an alternative to dairy, for those who hate dairy products. Don’t worry, sardine’s bones are soft which make them easier to eat.

Almonds

Of all the nuts that are known, almonds are the most fantastic source of magnesium, a bone-strengthening mineral. They are also the only nuts that provide calcium. Almonds are also a great source of phosphorus. Phosphorus is not only good for the strength and durability of your bones and teeth but also has a great contribution in lowering your risk of osteoporosis.

Eggs

Eggs are not often thought of as an essential source of vitamins and minerals needed for strong and healthy bones, but they are the perfect definition of a big surprise in a small package. Eggs are rich in vitamin D which is responsible for helping you absorb calcium, a mineral that is essential to bone health. Eggs contain 6% of your daily vitamin D needs and they are quick and easy to get. Vitamin D is found in the yolks only. Eating egg whites only is simply for decreasing calories. The egg also contains non-dairy calcium with about 21 mg per egg.

Salmon

Salmon is considered one of the healthiest foods on the planet. It has plenty of omega-3 fatty acids good for the heart and bone protection. Salmon also contains vitamin D that helps protect bone mass.

Spinach

Green leafy vegetables such as spinach are naturally rich in calcium. But that’s not all, spinach contains magnesium, vitamin K, and vitamin C giving you a total package for your bone health. Deficiency of vitamin K leads to increases in bone loss. For that reason, if you want to have healthy bones, make sure you eat spinach.

Yogurt

Yogurt is also one of the foods rich in vitamin D and calcium. A cup of yogurt is one way of getting your daily dose of calcium your body needs.