Having a healthy set of bones is crucial to our overall health. Bones are the ones that provide structure to our bodies, while they also protect our internal organs. Our bones are also essential as they are the anchors of our muscles. Without our bones, we won’t have good posture, strength, and balance – it is even impossible for us to function.

Most of us know we need calcium to have strong bones, but aside from this mineral, we also need protein, potassium, beta-carotene, magnesium, and other vitamins. You can get the nutrients you need for your bone health with the following foods:

1. Milk

This liquid is still the best source of calcium. Milk also contains other nutrients, including vitamins B12 and D and minerals like magnesium, potassium, and phosphorus.

2. Cheese

You only need a small amount of cheese regularly to promote bone health. Choose from goat, Parmesan, cottage, mozzarella, and cheddar to get the essential nutrients for your bones.

3. Yogurt

Include one cup of yogurt in your diet every day, especially if you already ditched milk. Choose fat-free plain yogurt or Greek yogurt, but these two varieties don’t have enough vitamin D and calcium compared to traditional yogurts.

4. Tofu

Aside from calcium, tofu contains isoflavones, which are plant-based compounds that support hone health. You can have half a cup of tofu to fulfill almost 20% of your daily calcium needs.

5. Sesame Seeds

These tiny seeds have different nutrients to improve bone health, including phosphorus, magnesium, vitamins D and K, and of course calcium.

6. Collard Greens

A cup of cooked collard greens will meet over ¼ of your daily calcium needs. These greens have calcium, omega 3s, vitamin K, and magnesium.

7. Sardines

Despite the small size, sardines are surprisingly rich in vitamin D and calcium.

8. Spinach

No matter how you prepare these greens, spinach will give you high amounts of calcium. Plus, it is rich in vitamin K that helps the body absorb calcium.

9. Eggs

Eat the yolk to get six percent of the daily vitamin D requirement.

10. Salmon

This type of fatty fish has nutrients that can boost bone health, such as protein, omega 3s, vitamin D, and calcium. Regular consumption of this fish can help you improve bone accumulation and density.

The foods above are so easy to add to our daily diet. Aside from building stronger bones, they can also improve our heart health and prevent diseases.