Vegetables are great for your bones. They are one of the most effective sources of vitamin C, which stimulates bone-forming cells. Additionally, some studies suggest that vitamin C’s antioxidant effects may protect bone cells from damage. Vegetables also seem to extend bone mineral density. A diet high in vegetables has been shown to promote healthy bones during childhood and protects bone mass in young adults and older women.

Calcium is the main mineral found in bones and must be consumed daily to protect bone health. Ensure that your diet is rich in calcium to optimise absorption. The Recommended Dietary Allowance (RDA) for adult’s ages 19 to 50 is 1,000 milligrams of calcium daily. This increases to 1,200 mg daily for women older than 50 and for men older than 70. Ideal sources of calcium include dairy products, almonds, broccoli, kale, and canned salmon with bones, sardines and soy products, like tofu. If you find it difficult to acquire enough calcium from your diet, ask your doctor about supplements.

Protein is vital for healthy bones. In fact, about 50% of bone formation comes from protein. However, concerns have been raised that high-protein diets leach calcium from bones and counteract increased acidity of the blood. Researchers have also found that low protein intake decreases calcium absorption and also affects bone formation and breakdown. Nevertheless, studies have found that these negative effects are limited in individuals that consume up to 100 grams of protein daily, and eat a balanced diet with lots of vegetables and calcium.