Seven Essential Nutrients For Unbreakable Bone Health

This is the most abundant mineral in bones. It provides the bone's hardness and structure. Dairy products, leafy green vegetables, and calcium-fortified foods are good sources.


It helps the body absorb calcium. Without enough vitamin D, bones can become thin, brittle, or misshapen. Sources include sunlight exposure, fatty fish, and fortified foods.

Vitamin D

Works with calcium to build bones. It's found in foods like meat, milk, and processed foods.


It plays a role in bone metabolism and regulating calcium levels. Leafy green vegetables, soybeans, and fermented dairy products are good sources.

Vitamin K

It promotes bone density and helps bone tissue growth and repair. Meat, shellfish, legumes, seeds, and nuts are rich in zinc.


Essential for bone strength and health. Sources include lean meats, poultry, fish, dairy products, legumes, and nuts.


These healthy fats are believed to help reduce bone loss during aging. They're found in fatty fish, flaxseeds, and walnuts.

Omega-3 Fatty Acids