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Fruits such as oranges, grapefruits, mandarins, and guavas supply vitamin C, essential for collagen synthesis. Collagen is a key component of bone tissue, helping bones remain strong, flexible, and durable over6. Fatty Fish
- ty protein and a small amount of vitamin D. Protein is important for bones because strong muscle mass helps maintain better balance, reducing the risk of falls — the leading cause of fractures in older adults. While eggs are not a primary source of calcium, they indirectly support bone and joint health.
- Leafy GreensVegetables such as
- kale, bok choy, amaranth greens, and spinach are rich in important micronutrients for bones. Leafy greens contain vitamin K, which helps bone mineralization, and magnesiumnecessary for bone structure and vitamin D metabolism. Some greens also provide calcium, but absorption varies, so it’s best to eat a variety rather than relying on one type.
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- Milk and Dairy Products
Milk, yogurt, and cheese are excellent sources of easily absorbed calcium. They also provide protein that supports bone and muscle structure. For those who cannot consume dairy, ensure
Fish like salmon, mackerel, and
- Milk and Dairy Products
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- kale, bok choy, amaranth greens, and spinach are rich in important micronutrients for bones. Leafy greens contain vitamin K, which helps bone mineralization, and magnesiumnecessary for bone structure and vitamin D metabolism. Some greens also provide calcium, but absorption varies, so it’s best to eat a variety rather than relying on one type.
