10 Natural Ways to Build Healthy Bones

10. Consume Foods High in Omega-3 Fats
Omega-3 fatty acids are well known for their anti-inflammatory effects.



They’ve also been shown to help protect against bone loss during the aging process (57Trusted Source, 58Trusted Source, 59Trusted Source).



In addition to including omega-3 fats in your diet, it’s also important to make sure your balance of omega-6 to omega-3 fats isn’t too high.



In one large study of over 1,500 adults aged 45–90, those who consumed a higher ratio of omega-6 to omega-3 fatty acids tended to have lower bone density than people with a lower ratio of the two fats (58Trusted Source).



Generally speaking, it’s best to aim for an omega-6 to omega-3 ratio of 4:1 or lower.



In addition, although most studies have looked at the benefits of long-chain omega-3 fats found in fatty fish, one controlled study found that omega-3 plant sources helped decrease bone breakdown and increase bone formation (59Trusted Source).



Plant sources of omega-3 fats include chia seeds, flaxseeds and walnuts.