Calcium is the most well-known ingredient for strong bones. The nutrient is famously found in dairy, but also in leafy greens such as spinach, beans, fish with bones (sardines, canned salmon), oatmeal and many other foods. Calcium alone is not enough.
Other nutrients are needed for calcium to be able to its job well. For starters, your body needs vitamin D to absorb it. Vitamin D is found in shrimp, fatty fish and eggs. Your body also produces vitamin D when you are exposed to the sun. Many people have too low levels of this vitamin (especially in the winter), so supplementing could be wise.
The next ingredient needed to help calcium strengthen your bones is potassium. Potassium neutralizes acids that break down calcium. It’s in potatoes (don’t remove the skin), sweet potatoes, oranges, yogurt and bananas. Magnesium is necessary for both calcium and vitamin D to work efficiently.
Good sources of magnesium are spinach, tomatoes, potatoes, sweet potatoes and artichokes. Two other vitamins which are good for your bone mass are vitamin K and C. Eat leafy greens, fruits and peppers and your body will be getting these essential nutrients.