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8 Foods to Eat for Healthy Bones
Eating foods rich in calcium and vitamin D can help keep your bones healthy and possibly lower your risk of osteoporosis
Mar 09, 2022
Mar 31, 2022
Conditions & Treatments
Alex Fulton
Alex Fulton has been working in the wellness field for more than 20 years. She has written extensively about integrative medicine, herbalism, supplements and other topics related to holistic health. Alex also focuses on issues related to women's health, from menstruation to menopause. She has collaborated with physicians, midwives and functional medicine practitioners to promote natural approaches to health care for women. She has a BA in English from the University of Wisconsin-Madison.
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Approximately 8 million American women have osteoporosis, a disease that weakens and thins bones, leaving them fragile and prone to breaking.
What you eat plays a key role in bone health, since our bodies rely on nutrients such as calcium and vitamin D to build and maintain strong bones. Not getting enough of these bone-building nutrients can greatly increase your risk of low bone mass.
The government recommended daily allowance of calcium is 1,000 mg if you’re between the ages of and 1,200 mg if you’re above 51. And all women between the ages of 13 and 70 should be getting 600 IU of vitamin D each day.
Unfortunately, many of us don’t get enough calcium and vitamin D in our diets. But the good news is that there are plenty of delicious foods you can choose from to help keep your bones healthy.
Check out these 8 foods that support strong bones
Yogurt
Eat yogurt any time of day for a calcium fix. You'll get a host of other nutrients, too, including bone-strengthening protein and energizing B vitamins.
Cheese
Cheese naturally contains calcium and is often fortified with vitamin D. With so many kinds to choose from, finding one (or several!) you like can be a fun experiment.
Milk
Drinking milk isn't just for kids. Gulping down a glass of milk is an easy way for people of all ages to strengthen their bones. Look for milk that’s fortified with vitamin D to double up on bone-building nutrients.
Dark, leafy greens
Dairy products aren’t the only dietary sources of bone-strengthening nutrients. Leafy greens such as kale, spinach, collard greens and Swiss chard are all high in calcium and highly nutritious.
Salmon
Fatty fish such as salmon, tuna and mackerel are among the best dietary sources of vitamin D. Serve up some baked salmon on a bed of sauteed greens for a bone-boosting dinner.
Orange juice
Many brands of orange juice contain added calcium and vitamin D, along with nutrients such as potassium and folate.
Almond butter
Almond butter offers a high amount of calcium per serving. It’s also full of protein and good-for-you monounsaturated fats, and contains no cholesterol. Enjoy almond butter on a piece of whole grain bread, slathered on a banana or with apple slices for dipping.
Eggs
Eggs offer a healthy dose of vitamin D. But if you opt for egg-white omelets, you won't reap this benefit — vitamin D is only found in the yolks. Omelets are a delicious opportunity to eat your eggs and get some vegetables at the same time.
Talk to your healthcare provider about preventing osteoporosis
If you’re worried that dietary changes alone might not be enough to keep your bones strong, talk to your healthcare provider. Together you can discuss options for supporting bone health and preventing osteoporosis.
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