Eat Your Way To Great Health & Longevity: Free eBook Reveals 101 Of The Best Superfoods To Incorporate Into Your Diet, Along With Their Amazing Health Benefits. Click/Tap Here To Download Now... >>

In terms of health, you can either be your own best friend or your worst enemy. Everything you eat affects the health of your bones.

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Bones need a decent supply of magnesium, vitamin D, calcium, and vitamin K in order to stay strong. If you know what foods are the best sources of these vitamins and minerals, then you can create a diet to support a strong bone structure no matter what age you are.

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1. Canned Tuna

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You may not be able to afford fresh fish every week, but a fairly good substitute is canned tuna. Tuna is an excellent source of vitamin D and three ounces will supply almost 50% of your daily recommended vitamin D intake.

While there are concerns about mercury contaminating a lot of our seafood, but many experts are unanimous in their agreement that it is far more beneficial to eat a moderate of amount of fish (12 oz. per week) than to go without.

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2. Salmon

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Salmon meat holds a high concentration of vitamin D.

Even a small serving of 3.5oz will give you approximately 90% of your vitamin D daily recommended intake. You are also getting a decent supply of protein and omega-3 fats for a healthy cardiovascular system.

At least one dish containing salmon should be eaten weekly.

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3. Cheese

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Whether you are into the more exotic flavors such savory bleu, camembert, sharp cheddar, or creamy brie, cheese can be enjoyed on its own or as a tasty topping for any dish.

You need to carefully monitor your intake however, as there are plenty of calories packed into even a small amount of cheese.

Luckily, even a small 1.5 ounce serve of cheese will give you up to 30% of your recommended calcium intake. All cheeses come with approximately the same quantities of calcium. There is also a small quantity of vitamin D in most cheeses.
4. Tofu

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If you have a problem consuming dairy, tofu is a terrific non-dairy food source for calcium. With only half a cup, you are getting almost 20% of your daily-recommended intake.

You are also getting a good dose of protein, so you can’t go wrong with a bit of tofu in your stir fries.
5. Spinach

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Spinach is another great food source for calcium for those with a disposition against dairy products.

Eat at least one cup of cooked spinach and you’re getting about 25% of your recommended daily intake of calcium. There’s also plenty of iron, vitamin A, and fiber thrown in as well.
6. Yogurt

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Yogurt has a surprising little secret and that is, it actually contains more calcium than a similar quantity of milk.

To get 40% of your daily intake of calcium, you only need to consume an 8-ounce serve of delicious yogurt. Your bones will love you for it.
7. Milk

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There’s no secret about milk being a great source of calcium. For about 1/3 of your daily intake, drink an 8-oz glass of milk. To make sure you aren’t getting too many calories use low-fat or skim.

Most brands of milk these days are adding extra vitamin D for a double whammy in bone health maintenance.

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