Q: What foods can I eat to increase bone density?

A: Bones are made of calcium, phosphate and minerals. Anything that increases your calcium and Vitamin D levels is going to be good for your bones. Dark leafy greens such as collard greens, spinach, chards, and beets are a good start. When making a sandwich or salad, reach for Romaine lettuce first as it is a powerhouse of good stuff. Brassicas are also a good choice. The brassica family includes kale and mustard greens, as well as broccoli, cauliflower, and cabbage.
Dairy is a good choice for those who may not get enough calcium from other sources. Milk, cheese, and yogurt are good choices here. Ice cream also qualifies, though eating a pint of ice cream every day isn’t a healthy choice.
Other sources of calcium include seeds such as poppy, sesame, celery, and chia seeds; sardines and canned salmon; beans and lentils; almonds; whey protein; amaranth; tofu and edamame; and dried figs. Many of these foods are also high in fiber and minerals. With so many choices, it should be easy to add foods to your regular diet that help build bone density.

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