Building healthy bones is extremely important.

Minerals are incorporated into your bones during childhood, adolescence and early adulthood. Once you reach 30 years of age, you have achieved peak bone mass.

If not enough bone mass is created during this time or bone loss occurs later in life, you have an increased risk of developing fragile bones that break easily (1Trusted Source).

Fortunately, many nutrition and lifestyle habits can help you build strong bones and maintain them as you age.

Here are 10 natural ways to build healthy bones.

1. Eat Lots of Vegetables

Vegetables are great for your bones.

They're one of the best sources of vitamin C, which stimulates the production of bone-forming cells. In addition, some studies suggest that vitamin C's antioxidant effects may protect bone cells from damage (2Trusted Source).

Consuming a diet high in vegetables has been shown to help create healthy bones during childhood and protect bone mass in young adults and older women.

2. Perform Strength Training and Weight-Bearing Exercises

Engaging in specific types of exercise can help you build and maintain strong bones. One of the best types of activity for bone health is weight-bearing or high-impact exercise, which promotes the formation of new bone.

Performing weight-bearing and resistance training exercises can help increase bone formation during bone growth and protect bone health in older adults, including those with low bone density.

3. Consume Enough Protein

Getting enough protein is important for healthy bones. In fact, about 50% of bone is made of 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.

4. Eat High-Calcium Foods Throughout the Day

Calcium is the most important mineral for bone health, and it's the main mineral found in your bones.

Because old bone cells are constantly broken down and replaced by new ones, it's important to consume calcium daily to protect bone structure and strength.

Calcium is the main mineral found in bones and must be consumed every day to protect bone health. Spreading your calcium intake throughout the day will optimize absorption.

5. Get Plenty of Vitamin D and Vitamin K

Vitamin D and vitamin K are extremely important for building strong bones. Vitamin D plays several roles in bone health, including helping your body absorb calcium.

Getting adequate amounts of vitamins D and K2 from food or supplements may help protect bone health.

6. Avoid Very Low-Calorie Diets

Dropping calories too low is never a good idea. In addition to slowing down your metabolism, creating rebound hunger and causing muscle mass loss, it can also be harmful to bone health.
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.

7. Consider Taking a Collagen Supplement

Collagen is the main protein found in bones. It contains the amino acids glycine, proline and lysine, which help build bone, muscle, ligaments and other tissues. Collagen supplements may help protect bone health.
Emerging evidence suggests that supplementing with collagen may help preserve bone health by reducing collagen breakdown.

8. Maintain a Stable, Healthy Weight

In addition to eating a nutritious diet, maintaining a healthy weight can help support bone health.

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.

9. Include Foods High in Magnesium and Zinc

Calcium isn't the only mineral that's important for bone health. Several others also play a role, including magnesium and zinc.

Magnesium plays a key role in converting vitamin D into the active form that promotes calcium absorption.

Magnesium and zinc play key roles in achieving peak bone mass during childhood and maintaining bone density during aging.

10. Consume Foods High in Omega-3 Fats

Omega-3 fatty acids are well known for their anti-inflammatory effects.

Plant sources of omega-3 fats include chia seeds, flaxseeds and walnuts.

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