Eat Lots of Vegetables A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults;
Perform Strength Training and Weight-Bearing Exercises
Consume Enough Protein; A low protein intake can lead to bone loss, while a high protein intake can help protect bone health during aging and weight loss.
Eat High-Calcium Foods Throughout the Day; Calcium is the main mineral found in bones and must be consumed every day to protect bone health.
Get Plenty of Vitamin D and Vitamin K; You may be able to get enough vitamin D through sun exposure and food sources such as fatty fish, liver and cheese.
Diets providing too few calories have been found to reduce bone density, even when combined with resistance exercise. Consume a balanced diet with at least 1,200 calories daily to preserve bone health.
Emerging evidence suggests that supplementing with collagen may help preserve bone health by reducing collagen breakdown.
Being too thin or too heavy can negatively affect bone health. Furthermore, maintaining a stable weight, rather than repeatedly losing and regaining it, can help preserve bone density.
Include Foods High in Magnesium and Zinc
Consume Foods High in Omega-3 Fats; Plant sources of omega-3 fats include chia seeds, flaxseeds and walnuts.