Looking to keep your skeleton strong? There are ways to do that, such as engaging in exercises that get you on your feet, like jogging, aerobics or tennis (along with strength-building forms of fitness, such as weight lifting), and not smoking.

But the single biggest factor? Your diet.

Some dietary items may actually contribute to bone loss, such as sources of caffeine (including coffee, tea and cola) and foods, such as spinach and rhubarb, that contain high levels ofoxalates, which inhibit calcium absorption.

If you are at particular risk for bone loss—for example, if you’re an older woman with a petite frame or you have a medical condition that increases risk—you may want to speak with your practitioner to design a diet best suited to your needs.

When it comes to maintaining overall health, it’s always best to eat a varied diet that pulls from all the major food groups. But these seven foods in particular can help you maintain strong, healthy bones.

Yogurt

Like all dairy foods, yogurt provides calcium and protein...especiallycasein, a protein that boosts calcium absorption.†The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described. The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner. As a fermented food, yogurt also provides beneficial microbes called probiotics.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Choose plain yogurt, which is low in carbohydrates, over the sugary flavored varieties.

Salmon

This popular fish is packed with not only calcium but also vitamin D, and supplies omega-3 fatty acids as well. Canned sardines also provide that unbeatable calcium/vitamin D combo.

Tofu

If you’re a vegan, of course, both yogurt and salmon are off your menu. Turn to tofu instead; it supplies not only calcium and protein but also other crucial minerals (especially the trace mineral manganese) as well as bone-healthy substances calledisoflavones.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Dark, Leafy Greens

These foods—such as bok choy, Chinese cabbage, collard greens and kale—supply calcium and vitamin K, another bone-supporting vitamin, in addition to healthful compounds known asphytonutrients.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Sweet Potatoes

Sweet potatoes are best known for supplying beta carotene, but they also provide significant amounts of magnesium and potassium, minerals crucial to bone support.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. (White potatoes, generally derided as being nutrient deficient, also contain magnesium and potassium.)

Figs

These sweet treats, delicious both fresh and dried, supply calcium, magnesium and potassium as well as copper, fiber and vitamin B6. Don’t overdo dried figs, though, as they are high in calories and sugar.

Oranges and Grapefruit

These citrus fruits are known for their stores of vitamin C, which enhances calcium absorption.†The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described. The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.

†The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described. The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described.

The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.