How Can I Eat to Improve My Bone Health? Eating well for our bone health should begin at an early age, since we build bones when we’re young and then need to maintain them as we age. So, how can you keep your bones healthy and strong? Eat a variety of foods that contain bone-boosting calcium, vitamin D and other essential nutrients. It’s especially important to make sure you get both calcium and vitamin D, since they don’t work effectively without each other.
Good Sources of Calcium
- Cheese and other dairy foods
- Green leafy vegetables, such as broccoli, cabbage and okra
- Soya beans
- Fish, such as sardines and pilchards
How Much Fish Should I Be Eating a Day?While you don’t need to be eating fish on a daily basis, it’s a good idea to add it into your diet a couple times a week. That’s because fish, particularly fatty fish, contain omega-3 fatty acids, which are good for both your heart and your brain. Experts recommend eating around eight or nine ounces of fish each week, which is around two healthy servings. Be sure to choose fish with a low mercury content to protect your health.
Healthiest Fish to Eat
- Albacore tuna
- Rainbow trout
- Freshwater coho salmon