Striving4Zen

Vitamin D

This fat-soluble vitamin is clutch--your bones can't absorb calcium as well without it.

Great sources:
3.5 oz salmon = 360 IU
1.75 oz sardines = 250 IU
4 oz shrimp = 172 IU
8 oz D-fortified milk or orange juice = 100 IU

Vitamin K

You don't hear much about vitamin K, though vitamin K isn't a direct bone-builder, it does enable certain bone forming proteins to do their job, says Sarah Booth, Ph.D., director of the Vitamin K Laboratory at Tufts University in Boston.

Great sources
1 cup kale = 547 mcg
1 cup broccoli = 420 mcg
1 cup Swiss chard = 299 mcg
1 cup spinach = 120 mcg

Potassium

It's already linked to lower blood pressure, and now, a recent study has found, potassium may also neutralize acids that suck calcium out of the body, making it a skeleton saver, too.

Great sources
1 sweet potato = 694 mg
1 white potato with skin = 610 mg
8 oz plain nonfat yogurt = 579 mg
1 medium-size banana = 422 mg

Labels: bones, healthy diet, potassium, strong bones, Vitamin D, Vitamin K