According to more recent nutrition guidance, plant-based foods also play an important role.
Leafy greens in particular contain nutrients that support bone strength over time.
Both European and Nordic dietary guidelines recommend eating plenty of vegetables and maintaining a varied diet.
Here, the focus is not on a single food item, but on the interaction between multiple nutrients.
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The role of vitamins
According to Real Simple, vitamin K is central to bone health.
This vitamin helps the body regulate how calcium is used and stored in the bones. Without this regulation, calcium is utilized less efficiently.
American dietitian Marissa Meshulam Karp explains that low levels of vitamin K are associated with an increased risk of osteoporosis and bone fractures.
This makes the vitamin important regardless of whether calcium comes from plant-based or animal products.
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Several nutrients working together
Calcium is still necessary for healthy bones. Real Simple notes that more than 99 percent of the body’s calcium is found in the bones. However, calcium does not work alone.
According to data from the U.S. Department of Agriculture (USDA), potassium helps reduce the loss of calcium from the bones.
Many vegetables contain potassium, fiber, and antioxidants, which together support bodily functions and overall health.
A concrete example
According to Real Simple, Marissa Meshulam Karp highlights collard greens as a particularly nutrient-dense vegetable.
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One cup of cookedcollard greens contains around 270 milligrams of calcium, comparable to the amount found in Greek yogurt.
The USDA also states that the same amount contains nearly 800 micrograms of vitamin K and 222 milligrams of potassium.
This makes collard greens a clear example of how vegetables can contribute significantly to bone health.
Sources: Real Simple.
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