Nutrition for Bone Health Cheatsheet

Why Nutrition Matters for Bone Health

• Bones require nutrients for growth, maintenance, and repair
• Proper nutrition helps prevent osteoporosis and fractures
• Supports overall skeletal strength and function

Key Nutrients for Bone Health

• Calcium: Vital for bone density; found in dairy, leafy greens, fortified foods
• Vitamin D: Enhances calcium absorption; obtained from sunlight, fatty fish, supplements
• Magnesium: Supports bone structure; found in nuts, seeds, whole grains
• Vitamin K: Important for bone metabolism; found in leafy greens
• Protein: Necessary for bone matrix formation

Bone-Friendly Foods to Include

• Dairy products (milk, yogurt, cheese)
• Leafy green vegetables (kale, spinach, collards)
• Fatty fish (salmon, sardines)
• Nuts and seeds (almonds, flaxseed)
• Fortified plant-based milks and cereals

Foods to Limit

• Excessive caffeine and alcohol (can reduce calcium absorption)
• High sodium intake (increases calcium excretion)
• Processed foods high in sugar and unhealthy fats

Lifestyle Tips for Bone Health

• Engage in weight-bearing and resistance exercises
• Ensure adequate sun exposure for vitamin D
• Avoid smoking
• Maintain a healthy weight