Foods to Maintain Strong Bones:

β€’ Calcium works in conjunction with magnesium and vitamin D. Foods with high calcium levels are milk, almond milk, yogurt, cheese, spinach, kale, broccoli, collard greens, beans, figs, tofu, sardines, almonds and calcium-fortified orange juice.
β€’ Magnesium, in addition to calcium and vitamin D, works to maintain strong bones. Foods with high magnesium levels are almonds, bananas, beans, cashews, flounder, milk, miso, oatmeal, peanuts, potatoes, spinach, tofu, wheat germ, and yogurt.
β€’ Vitamin D is critical to help your body use calcium. Foods high in vitamin D include eel, sardines, herring, salmon, tuna, and milk. Your body absorbs enough vitamin D from the sun if you’re under 60 years of age.

Foods that May Harm Bones:

β€’ Excessive caffeine reduces calcium levels in the body. Drink fewer than three cups of coffee a day.
β€’ Excessive sodium reduces calcium levels in the body. Keep your intake at less than 3,000 mg/day.
β€’ Excessive protein reduces calcium levels in the body. This is one danger of high-protein diets.
β€’ Ask your doctor about an osteoporosis screening test using the DEXA (dual energy x-ray absorptiometry)