For Healthy Bones - What To Eat?

Author: Dean Rouseberg Time for reading: ~1 minutes Last Updated: February 12, 2026

In this article, learn more about For Healthy Bones - What To Eat?. Consumption of certain foods can be helpful in improving bone density..

The bones retain their strength during the period of youth. In adulthood, bone density gradually begins to decline. In women, these processes accelerate after menopause .

One of the best ways to avoid osteoporosis is through diet.

Calcium is the building block of bone tissue. Adults up to the age of 50 need 1000 mg of calcium daily. After the age of 51, the need for it in women rises to 1,200 mg. The same amount is needed for men after 71 years.

Milk is one of the best sources of calcium . An amount of 230 ml of fresh milk contains 300 mg of calcium. It doesn't matter if the milk is low or high in fat .

The content of calcium in yogurt is at least as much as in fresh milk. The cheese contains even more calcium.

In case of lactose intolerance , cheese containing it in small quantities or lactose-free can be consumed. Its removal from dairy products does not affect the calcium content .

Sardines also contain considerable amounts of calcium. The small bones of the fish contain everything needed to build a healthy bone mass . Consumption of approximately 90 ml of canned sardines provides slightly more calcium than a glass of milk.

Vegetables also provide calcium. Dark green leafy vegetables are recommended. The amount of one cup of chopped radish leaves, for example, contains about 200 mg of calcium .

For Healthy Bones - What To Eat?

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