What are the best foods for our bones, which need constant help to stay healthy?

Well, there are five nutrients that bones cannot survive without, according to Gloria McVeigh’s article.

“Healthy bones constantly build up and break down, requiring specific nutrients–beyond calcium and vitamin D–to maintain that balance,” says Prevention advisor and Tufts University bone researcher Katherine Tucker, Ph.D.

1. Protein creates what is considered a scaffolding around which healthy bones form. It is recommended that 46 to 56 g a day which could come from 1% cottage cheese, ground turkey, or tofu.

2. Magnesium works in partnership with calcium to build bone mass on top of the foundation made from protein. By eating foods such as oat bran, pumpkin seeds, artichokes, and brown rice you can get the recommended 400 mg.

3. There is a narrow acid level that our bodies need to keep bones healthy and strong. Potassium holds this level within range and eating 4,700 mg per day. Food options include orange juice, raisins, fish, and fat-free milk.

4. Vitamin K is similar to the protein in the way that it helps your bones scaffolding. You only need 90 mg a day and that can come from cooked spinach, broccoli, or brussels sprouts.

5. Vitamin B12 keeps your levels of homocysteine (an amino acid) from rising and weakening bones. By taking a multivitamin, you can get 100% of the DV that you need.

To learn more about the foods that you can eat for healthy bones, click here.