Flaxseeds are high in alpha linolenic acid, which is an omega-3 fatty acid that some studies have found may protect bones from developing osteoporosis. Keep ground flaxseeds in the freezer and add them to smoothies or sprinkle them on salads. Flaxseed oil can be added to salad dressings or smoothies.
One whole red grapefruit provides all the vitamin C you need in a day, and it makes for a great breakfast. Vitamin C is essential in the formation of collagen, which makes up nearly 30% of our bones. Need to temper the bitter flavor? Try adding peeled grapefruit segments to a spinach salad with a sweet vinaigrette.
Green tea contains flavonoids, which are anti-inflammatory and antioxidant compounds that can help keep bones healthy. In addition, drinking tea regularly can increase the density of bone minerals.
One serving of kale contains more vitamin C than an orange and is a great source of calcium. Kale is a versatile vegetable that can be eaten raw, put in smoothies, sauteed, steamed, or added to soup.
Kiwi fruits are rich in vitamin C and magnesium, and also contain some calcium, vitamin A, and vitamin K. They’re delicious alone as a sweet snack or added to yogurt.