Nutrition Made Easy

Our nutrition experts and registered dietitians translate the latest nutrition research into tips you can use to eat healthier every day.

10 Foods for Strong Bones

Calcium, magnesium, vitamin D, and vitamin K are essentail nutrients for healthy bones. Registered Dietitian Katherine Brooking shows you good food sources.

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Magnesium for strong bones
Randy Mayor

Essential Mineral: Magnesium

The mineral magnesium provides many functions within the body, and one of them is to help keep bones strong (50 percent of body magnesium is found in bone). Eating a variety of foods can help to ensure adequate magnesium intake. Women over 30 should aim for 320mg of magnesium daily, while men need 400 to 420mg. These numbers are easy to obtain from a variety of legumes, nuts, whole grains, and dark leafy vegetables (spinach and quinoa are especially good sources). Read on for a couple of our favorite magnesium-rich snacks.

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