NutritionNutrition for Bone Health Cheatsheet
Essential guide on nutrition strategies to support strong bones, including key nutrients, bone-friendly foods, and lifestyle tips to prevent osteoporosis.
- Bones require nutrients for growth, maintenance, and repair
- Proper nutrition helps prevent osteoporosis and fractures
- Supports overall skeletal strength and function
- 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
- 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
- Excessive caffeine and alcohol (can reduce calcium absorption)
- High sodium intake (increases calcium excretion)
- Processed foods high in sugar and unhealthy fats
- Engage in weight-bearing and resistance exercises
- Ensure adequate sun exposure for vitamin D
- Avoid smoking
- Maintain a healthy weight
