Their sources include oils of cod liver, flax, primrose, borage, walnut, or soy. Because heat destroys the benefits of most oils, refrigerate cold-pressed oils. Olive and canola oil are recommended for cooking. When bones are under load they thicken to compensate for the load. Rapid walking, dancing, swimming, cycling, rowing, etc. are excellent.
Exercise grows bone.
Whatever your age or health status, it is never too late to develop a daily enjoyable exercise plan which will benefit you. Daily exercise increases bone density. Some studies show that a combination of weight bearing and aerobic exercise for just one hour, three times a week, can increase bone mass 4 to 7 percent. Even a one percent increase in bone mineral density represents a six percent decrease in fracture risk. It is an inescapable truth that the combination of good nutrition and daily exercise is the best action you can take.