Your bones naturally grow weak as you age, leaving you more inclined to develop bone diseases. But taking good care of your bones while you’re young helps slow down age-related bone loss; it is also a sure way of preventing bone-related problems from developing early.
Often, people think that drinking lots of milk and eating dairy products is enough to keep their bones strong and healthy. While studies do emphasize the importance of calcium for the bones, the body needs more than just calcium to maintain bone mass. Nutrients like vitamins C, D, and K and minerals like magnesium and zinc also help strengthen the bones. And the best sources of these nutrients (except for vitamin D) are plant-based foods like fruits and vegetables.
Fruits and vegetables to include in a bone-healthy diet
Magnesium
- Artichokes
- Beet greens
- Collard greens
- Okra
- Plantains
- Potatoes
- Raisins
- Spinach
- Sweet potatoes
- Tomatoes
Potassium
- Bananas
- Oranges
- Papaya
- Plantains
- Potatoes
- Prunes
- Raisins
- Spinach
- Sweet potatoes
- Tomatoes
Vitamin C
- Brussels sprouts
- Broccoli
- Grapefruits
- Green peppers
- Oranges
- Papaya
- Pineapples
- Red peppers
- Strawberries
Vitamin K
- Brussels sprouts
- Collard greens
- Kale
- Mustard greens
- Spinach
- Turnip greens
Beta-carotene
- Apricots
- Broccoli
- Cantaloupe
- Carrots
- Dark leafy greens
- Peas
- Red peppers
- Romaine lettuce
- Squash
- Sweet potatoes
- Yellow peppers
Fruits and vegetables are also rich in fiber and other plant compounds that can support your overall health. So practice healthy eating by consuming more fruits and vegetables and less processed or junk foods so you can stay fit while you’re young and maintain strong bones in your golden years.
