Diet for Strong Bones

While daily activities and routines can have an impact on your musculoskeletal system, nutrition and diet also impact your orthopedic health. Here are some foods to add to your diet that help to support strong bones and muscles.

Calcium

You’ve probably heard this while drinking a glass of milk when you were younger — calcium helps build strong bones. However, calcium is also responsible for healthy muscle contraction, enables blood-clotting, and even keeps our heart beating.

Our bodies are continually losing calcium through our nails, hair, and skin and cannot produce calcium on its own. It is essential to get proper amounts of calcium through a balanced diet.

Excellent sources of calcium include:

• Dairy products like milk, cheese, and yogurt
• Leafy green vegetables like kale, spinach, and collard greens
• Bony fish like sardines
• Tofu
• Soybeans
• Nuts like almonds and walnuts

Vitamin D

Vitamin D helps your body absorb calcium and also supports the muscles needed to protect your bones.

Foods rich in vitamin D include:

• Fatty fish like tuna and mackerel
• Mushrooms
• Egg yolks
• Foods fortified with vitamin D such as milk, orange juice, and cereals

Protein

Having an adequate amount of protein in your diet is key to supporting muscle and bone health. While proteins have many functions throughout the body, in regard to orthopedic health, they are responsible for providing structural support and allow the body to move.

Protein can be found in the following foods:

• Poultry such as chicken and turkey
• Red meats like beef and lamb
• Fish like cod and salmon
• Eggs
• Beans
• Nuts and seeds like almonds and sesame seeds

Omega-3 Fatty Acids

Omega-3 fatty acids contain proteins with anti-inflammatory properties that can reduce joint discomfort. Omega-3s can be found in fish like salmon, tuna, and sardines. If you do not eat seafood, you can opt to take a supplement instead.