Healthy bones are essential for a strong skeletal system, as they are designed to protect our organs from injuries and they also determine our body shape. As we age, our bones change and evolve – in order for them to complete the process, we must give them the nutrients they need to function properly (especially calcium and magnesium). Over 99% of the calcium reserves of your body is found in your bones, this is why they must not be neglected. Here you will find 11 foods for healthy and strong bones:

1. Soy

Soy is very rich in calcium and protein, and it is great for healthy bones since the average person requires around 1,000 mg of calcium on a daily basis. A cup of soybean contains a quarter of the recommended daily intake of calcium, along with magnesium which is equally important for your body.

2. Spinach

If you are allergic to dairy products or you are simply not a fan of milk and cheese, then spinach is certainly a great alternative – in the end, there is a reason why Popeye used to eat spinach and have such strong muscles! In addition to the high amounts of calcium, spinach also contains plenty of Iron and Vitamin A.

3. Eggs

Eggs are another great source of calcium and Vitamin D, the latter being another important nutrient for strong and healthy bones. The lack of Vitamin D can exacerbate osteoporosis and it can also cause rickets among children (softening of the bones). While the calcium is in the egg white, the Vitamin D is located in the yolk, therefore make sure to consume both of them!

4. Fatty Fish

Fatty fish is undoubtedly the most important source of calcium and Vitamin E, and salmon is the best choice. However, if you find salmon too expensive or less convenient, sardines and canned tuna are two other types of fatty fish that are very rich in calcium. A 4-oz serving of salmon contains 250 mg of calcium, so make sure to include it in your daily diet if you have calcium deficiency.

5. Bananas

Bananas are undoubtedly amongst the most underrated foods when it comes to healthy bones – they are known for their high content of potassium, but they are health benefits related to bones are rarely mentioned. One medium-sized banana can deliver you up to 50% of the recommended daily intake of calcium!

6. Milk

Just like fatty fish, milk is another essential natural source of calcium, as one 8-oz glass of milk delivers 30% of the recommended daily intake of calcium.

7. Whole Grains

Whole wheat, oats, cornmeal, buckwheat and brown rice are also very rich in magnesium and this is what makes them great foods for healthy bones. Moreover, they also contain impressive amounts of complex carbohydrates and fibers.

8. Leafy Greens And Roots

Last, but not least, leafy green and roots are other great additions to your diet if you want to boost your calcium, iron and vitamin intake for healthy and strong bones. In addition to this, leafy greens are also great sources of natural protein. Collard greens are excellent as they are filled with calcium (one cup contains approximately 250 mg of calcium, or 25% of your recommended daily intake) and they taste delicious as well.

9. Nuts And Seeds

Nuts and almonds are rich in healthy fats, and these fats are just as important as calcium and Vitamin D when it comes to healthy and strong bones. All you need is an one-ounce serving of almonds per day in order to keep your bones healthy throughout the years, as almonds are packed with calcium and magnesium.

10. Potatoes

We consume them almost every day, blissfully unaware of how important they are for our body and for our bones. Despite the fact that potatoes do not contain high amounts of calcium, they are extremely rich in potassium and this mineral (along with Vitamin D3) supports the correct and fast absorption of calcium.

11. Tofu

Tofu is a great calcium-rich food for those who are allergic to dairy products – you can opt for tofu that is fortified with calcium if you want to supplement your RDI of calcium. In addition to this, tofu tastes good and you can couple it with almost any type of food. Nonetheless, make sure to check the label before you purchase the product, just to see if it is fortified with calcium because not all tofu varieties are.