Nutrients Your Bones Need

Your bones require specific nutrients to stay strong and healthy. Calcium and vitamin D are the two big ones that I think most people recognize, but magnesium, protein, omega-3 fatty acids, and vitamins A, C, and K are also essential for bone health.

This slideshow features 25 foods that will supply you with those essential nutrients when included in a balanced diet. I’ve also found delicious and healthy recipes and tips for preparing these foods.Oranges are rich in vitamin C, which is needed for collagen formation and contributes to bone health. An orange is also a good source of vitamin A, which is essential for normal skeletal growth and cell differentiation.Milk is an excellent source of calcium, which helps keeps your bones strong. In fact, one cup of milk gives you almost one-third of your daily requirement. Milk is also fortified with vitamin D, to make sure your body absorbs calcium, along with some extra vitamin A, as well.

Swiss chard is just incredibly nutritious. It's high in so many minerals, including calcium and magnesium, and it's also high in vitamins A and C, which are all good for your bones. Swiss chard is also high in fiber and low in calories, so it's perfect for just about every diet.

Parmesan cheese is packed with calcium -- one tablespoon of shredded Parmesan cheese has 63 milligrams, which is a lot of calcium in a small amount of food. Parmesan cheese is also a good source of protein, and it has a bit of vitamin A. The calories aren't bad either -- that one tablespoon has only 21 calories.

Rhubarb is high in calcium -- one cup of cooked rhubarb has about 350 milligrams of calcium. It's also a good source of vitamins A and C. By itself, rhubarb is low in calories, but it usually has to be cooked with sugar.

Figs contain minerals and vitamins that are essential for bone health. One cup of stewed figs has about 180 milligrams of calcium, plus some vitamins C and vitamin K. Raw figs are low in calories and high in fiber, so they're good for your diet --  a couple of raw figs can give you about 24 milligrams of calcium.

Spinach is an excellent source of just about every nutrient that a plant can offer. Spinach is good for your bones because it's high in calcium and vitamins A, C and K. It's also delicious, versatile and low in calories so it really should be a part of everyone's diet.

Cashews have a little bit of calcium and vitamin K, but what makes them so good for your bones is the magnesium and other minerals they offer, plus some healthy plant-based protein. 

Kiwi fruit is good for your bones because they're very high in vitamin C, and they're rich in magnesium. Kiwi fruit also adds some calcium and vitamins A and K to your daily intake. They're also deliciously sweet without being high in calories.

Salmon is rich in vitamin D and omega-3 fatty acids that your bones need to stay strong and healthy, and it's also an excellent source of protein. Although it's rich in healthy fats, salmon isn't high in calories either.

Soy milk (and soy in general) is a good source of complete protein and omega-3 fatty acids. Soy milk is also typically fortified with calcium and vitamin D, which makes it even better for your bones.

Pumpkin seeds contain some calcium and protein, but they're an excellent source of magnesium and omega-3 fatty acids. They're also high in fiber, so they make a nice snack or addition to salads

Tomato juice is high in several vitamins and minerals, including magnesium and vitamins A and C. It also has some calcium and a little vitamin K. Fresh tomatoes are good too, of course, but tomato juice concentrates all that nutrition.

Red sweet peppers are good for your bones because they're high in vitamins C and A. They also have some vitamin K. They're good for most any diet because they're low in calories and a good source of B vitamins and fiber.

Kale is a cruciferous vegetable that's related to cauliflower and broccoli. It's another one of those superfoods that are rich in just about every vitamin and mineral you can name. Kale is good for your bones because it's high in calcium, and vitamins A, C and K. 

Like most greens, collards are rich in vitamins and minerals. Collards are particularly high in calcium, plus they contain a good amount of magnesium. They're also super-rich in vitamins K and A, and they offer a fair amount of vitamin C.

I really believe that Brussels sprouts aren't appreciated as much as they should be, which is a shame because they're so nutritious. Brussels sprouts are rich in calcium, magnesium and vitamins A, C and K. 

Brazil nuts are a good source of calcium and protein, but they're an even better source of magnesium. They're also high in other minerals that might be good for your bones as well. They're a little high in calories -- one serving of six nuts has close to 200 calories.

Molasses isn't really something you'd eat in large amounts because it's high in calories, but a tablespoon of molasses is a good source of calcium and an even better source of magnesium. So as far as potential sweeteners go, molasses might be a good choice. 

Walnuts are a good source of calcium, protein and magnesium.They're also a good source of omega-3 essential fatty acids. Like all nuts, they're a bit high in calories, but they're satisfying so eating a small handful of walnuts in the afternoon can tide you over until dinner.

Cheese in general is a good source of calcium and protein, but it's also high in fat and calories so you need to watch your serving sizes. One slice of cheddar cheese has almost 200 millligrams of calcium. It also has some vitamin A and a bit of magnesium.

Red beets are delicious and good for you, but did you know you can eat the greens as well? Beet greens are high in several vitamins and minerals. They're very high in calcium and magnesium, plus they've got lots of vitamins A and C, so they're an excellent choice for bone health. 

Yogurt is high in calcium and protein. In fact, one cup of plain yogurt has about 450 milligrams of calcium and over 12 grams of protein. Yogurt is available in a variety of flavors so watch out for brands that are high in calories from all the added sugar.

Asparagus is high in calcium and very high in magnesium. It's also an excellent source of vitamins A, K and C. It's also a good source of plain protein and is very low in calories. In fact, one cup of cooked asparagus has about 40 calories.

Artichokes contain some calcium, but they have a larger amount of magnesium. They're also a good source of vitamin C. Artichokes are also high in fiber and low in calories, so they're good for most any diet.