Recent research confirms diet has a significant effect on bone health. Calcium is usually the first thing that comes to mind when we think about keeping our bones strong, but it’s just one of many nutrients our bodies need for strong, healthy bones.
In addition to calcium, other essential bone-building nutrients include vitamin D, phosphorus, magnesium, boron, vitamin C, copper, protein, and zinc. At Keven Tagdiri, M.D., in Encinitas, California, we recommend the following foods for optimal bone health.
Dark leaves such as kale, bok choy, and collard greens are packed with calcium. For example, a cup of cooked turnip greens provides about 200 milligrams (mg) of calcium, or 20% of your daily requirement. These greens also contain vitamin K, which helps reduce osteoporosis risk.
Magnesium is essential for proper vitamin D balance, which helps the body absorb calcium. Potassium plays a role in preventing calcium loss from the bones. A baked medium-sized sweet potato provides about 31 mg of magnesium and 542 mg of potassium.
Vitamin C is important for bone structure because it helps the body produce collagen, a key component of bone tissue. One grapefruit contains about 88 mg of vitamin C, meeting your daily needs. A navel orange provides a similar benefit with 83 mg of vitamin C.
Fresh or dried, figs are an excellent source of bone-strengthening nutrients. Five medium fresh figs contain around 90 mg of calcium, while a half-cup of dried figs offers 121 mg. They also provide potassium and magnesium, both essential for strong bones.
Fatty fish like salmon have plenty of vitamin D to help the body absorb calcium. Omega-3 fatty acids in salmon may also support bone health. Canned salmon provides 187 mg of calcium per 3-ounce serving, thanks to the small, soft bones included in the canning process.
Almond butter offers an excellent alternative for those who don’t consume dairy. Just 2 tablespoons contain 111 mg of calcium, along with potassium and protein, which are essential for bone maintenance.
Many brands fortify plant-based milk with calcium and vitamin D, providing benefits similar to dairy milk. These fortified drinks can be an easy way to boost your bone health.
Calcium-enriched tofu provides over 860 mg of calcium in just half a cup. Tofu also contains isoflavones — plant compounds that may help prevent bone loss, especially in postmenopausal women.
While orange juice doesn’t naturally contain much calcium, many brands fortify their juice with calcium and vitamin D. Fortified orange juice offers the same bone-building benefits as dairy milk, making it an excellent alternative for those who don’t drink milk.
Prunes are known for their digestive benefits, but they also support bone health. Research shows eating prunes daily can help slow bone loss and increase bone density.
Cranberries contain natural polyphenols and vitamin C, which support bone formation. Research suggests the compounds found in cranberries may help slow bone breakdown and contribute to higher bone mass.
Olive oil contains polyphenols, particularly oleuropein, which encourage better bone formation and greater bone mineral density.
Dairy milk is a well-known calcium source, with 1 cup providing around 300 mg. It also contains vitamin D and protein, which play a key role in bone health. Drinking milk regularly may reduce osteoporosis risk and slow bone loss.
Avocados are rich in boron, a mineral that helps the body absorb magnesium and enhance vitamin D function. Half a cup of avocado contains 1.07 mg of boron, making it one of the best plant-based sources of this key nutrient.
Tomatoes contain lycopene, an antioxidant linked to bone health. Studies show that higher lycopene levels are associated with less bone loss in the spine. Foods rich in lycopene, like tomatoes, watermelon, and guava, can strengthen bone.
Most mushrooms produce vitamin D when exposed to sunlight. Shiitake mushrooms are particularly beneficial because they also contain copper, a mineral essential for bone health.
A well-balanced diet, regular exercise, and sunlight for vitamin D are the best ways to build and maintain strong bones for life. For help with your diet or care for bone disorders like osteoporosis, call us at Keven Tagdiri, M.D., today or use the online booking form.
