When it comes to strong bones two key nutrients come to mind, that is Vitamin D and Calcium. The following 10 food items are a great source of either or both.
Yogurt, milk, cheese, sardines, eggs, salmon, spinach, fortified cereal, tuna, collard greens.
Most people get their vitamin D by exposure to sunlight but a food fortified with vitamin D is Yogurt. Calcium is got from milk. You can get brands now though that are fortified with Vitamin D. Cheese contains Calcium and a small amount of vitamin D which is insufficient to meet your daily requirement. Sardines have a surprisingly high level of both Calcium and Vitamin D. Egg yolk contains about 6% of your daily requirement of Vitamin D. A 3 ounce piece of sockeye salmon contains more than 100% of your Vitamin D. One cup of spinach that is cooked contains about 25% of your daily calcium requirement amongst other nutrients. Certain cereals like whole grain and wheaties contain about 25% of your daily vitamin D requirement. Tuna is a good source of vitamin D 3 ounces of canned tuna provide about 39% of your daily requirement. Collard greens like spinach is full of calcium. One cup of cooked collard greens contains more than 25% of your daily dose of calcium.