Vitamin D is also prevalent in oily fish like salmon and fortified milk. The goal should be 200 mg per day. Some of the best food sources for Vitamin C include citrus fruits, strawberry, tomato, bell pepper, and kiwi. Vitamin K, found in dark green leafy vegetables, promotes the activation of a bone protein, osteocalcin, that increases bone strength. In a Harvard study of middle-aged women, it was found that those who had the highest intake of Vitamin K in their diet also had the lowest rate of hip fracture.
Potassium is a new addition to the list of substances for bone health.
A recent study found that older adults who ate the most produce faced fewer fractures. Always consult your physician before taking a separate potassium supplement. You can find magnesium in dark green vegetables, whole grains, nuts, seeds, legumes, and cocoa. Recent studies indicate that bone building may be aided by 90 mg of isoflavones daily. Beware of substances that can rob strength from your bones.