You are what you eat and that’s especially true when it comes to bone health. That means, eating foods with plenty of calcium, which is essential for maintaining strong, healthy bones. Though post-menopausal women are known to have a high risk of osteoporosis, most of us aren’t getting enough calcium. in our diets. The International Osteoporosis Foundation (IOF) explains, “Along with vitamin D, protein and other micronutrients, adequate calcium intake helps young people build strong bones in order to maximize their bone mass potential and older people maintain their bone health as they age.” Recent findings indicate, “Men and women had almost equal percentages of insufficiency (89% vs 90% respectively), with no significant difference across the age groups.” The IOF has an online Calcium Calculator as well as a smartphone app to help you monitor your intake. And we’re helping you start today with eight foods for bone health.

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1. Figs
Figs are delicious, high in fiber, a good source of prebiotics and calcium. Figs are also high in potassium which helps your body retain calcium.

2. Yogurt
Yogurt is just plain good for you. It’s got probiotics, protein and loads of calcium. Most is also fortified with vitamin D which your body needs to process calcium. Greek yogurt has more protein than regular but it’s also got less calcium.


3. Spinach
Spinach is one of the best foods for bone health. You can get almost a quarter of your daily calcium requirement in just one cup of spinach. It also contains iron and plenty of fiber.

4. Salmon
If you think you aren’t getting enough vitamin D, have a 3-oz serving of salmon and your daily requirement is met!


5. Eggs
Skip the egg white omelet and go for the whole enchilada. The whites are fantastic for protein and the yolks contain vitamin D.

6. Citrus
Vitamin C has been shown to prevent bone loss and citrus fruit or juice is a great way to start the day.


7. Molasses
Believe it or not, one tablespoon of molasses has 41 grams of calcium so bake with it, add it to your smoothies or mix it into oatmeal.

8. Sweet Potatoes
Sweet potatoes are high in potassium and magnesium, which help neutralize calcium-leaching acids in your body and improve vitamin D balance for stellar bone health.