Before we get to building out your 7-day diet plan, you first need to know about the kinds of nutrients your body needs and which foods to avoid to Strengthen Your Bones
Nutrients to focus on
Without enough vitamin D, your body can’t absorb calcium properly.
Some studies Trusted Source has shown Vitamin C to benefit bone mineral density following menopause.
Research has identified a possible relationship between vitamin K1 and osteoporosis: Women with lower vitamin K intakes were at greater risk for hip fracture.
Excess salt consumption can cause your body to release calcium, which is harmful to your bones.
Limit foods high in sodium (those containing more than 20 per cent of the daily recommended value for sodium.) Limit your intake to no more than 2,300 mg per day trusted Source whenever possible.
Not only does wheat bran contain high levels of phytates, which can hinder calcium absorption, but 100 per cent wheat bran is the only food that seems to reduce the absorption of calcium in other foods eaten at the same time.
Therefore, if you take calcium supplements, don’t take them within 2 to 3 hours of eating 100 per cent wheat bran.
Vitamin A is necessary to Strengthen Your bones
However, those who take both a multivitamin and fish liver oil supplement — also high in vitamin A — daily may have an increased risk for adverse health effects from excess vitamin A consumption.