Nutrition is very important for keeping our bones healthy and reducing the chance of getting osteoporosis. Here’s how you can help your bones stay strong by what you eat:

Important Nutrients for Bone Health

1. Calcium: This nutrient is crucial for strong bones. Adults should aim for about 1,000 mg of calcium each day. You can find calcium in:

   • Dairy products like milk, cheese, and yogurt
   • Leafy greens like kale and broccoli
   • Fortified foods such as orange juice and cereals

2. Vitamin D: This vitamin helps your body absorb calcium. Try to get 600-800 IU of vitamin D daily. You can get vitamin D from:

   • Getting some sunlight
   • Eating fatty fish like salmon and mackerel
   • Fortified foods like milk and cereals

3. Protein: Protein is important for the structure of your bones. You can find protein in:

   • Lean meats
   • Eggs
   • Beans and nuts

Lifestyle Choices

• Limit Alcohol: Drinking too much alcohol can hurt your bones.
• Quit Smoking: Smoking can lead to weaker bones.
• Stay Active: Doing exercises that use your body weight, like walking or dancing, helps your bones stay strong.

By paying attention to these nutrients and lifestyle choices, you can help make your bones stronger and lower your risk of osteoporosis!