When it comes to diet and nutrition, we often categorize foods as “healthy” or “unhealthy” based on things like their caloric value or whether they will spike blood sugar. But did you know that what you eat can also have a significant impact on your bone health?
If you do not feed your body the nutrients it needs on a regular basis, your body will steal essential minerals from your bones, making them weaker and more brittle.
Your bones need a steady supply of nutrients like calcium, vitamins D and K, and magnesium to stay healthy and strong, but very few among us are getting enough.
In fact, about 50% of women and 20% of men over age 50 will experience at least one osteoporosis-related bone fracture in their lifetime!
One of the best ways to keep your bones strong is by eating plenty of foods that are rich in the nutrients they need. Here are the top 10 bone-supporting foods you can add to your diet.
- Avocados
Not only are avocados creamy and delicious, but they are great for your bones. A single avocado contains about 32 micrograms of vitamin K, which helps to regulate calcium levels in your body. Plus, it activates proteins that hold calcium and potassium in your bones, keeping them strong and healthy.
Avocadoes are also a fantastic source of magnesium, which enhances your body’s ability to absorb and use calcium, an essential nutrient for bone strength. Plus, they contain potassium which helps to stop calcium loss through your urine.
- Almonds
Almonds are a powerhouse of nutrients that support strong bones. They are rich in magnesium, a mineral that plays a crucial role in calcium absorption and bone density. Just one ounce of almonds provides about 20% of your daily magnesium needs! Additionally, almonds contain calcium, phosphorus, and healthy fats, all of which help strengthen bones and reduce the risk of fractures. They are also packed with antioxidants, including vitamin E, which helps combat oxidative stress that can weaken bone tissue over time.
Enjoy almonds as a snack, blend them into smoothies, or use almond butter as a delicious spread to boost your bone health naturally.
- Arugula
If you enjoy adding arugula to your salads, you are also helping to keep your bones strong. That is because arugula contains a full 100 mg of calcium in just one 3.5-ounce serving, which supports bone strength and density.
Arugula is also packed with vitamin K which plays an important role in bone metabolism and helps to keep calcium in your bones. Plus, it is high in antioxidants that help to reduce inflammation and oxidative stress, which creates a healthier environment for bone remodeling and reduces the risk of osteoporosis.
- Squash
Squash is bursting with nutrients that help to keep your bones strong and healthy. Not only does it supply bone-strengthening calcium, but varieties like butternut and acorn squash give you significant amounts of vitamin K.
Squash is also a good source of magnesium, an important mineral that contributes to bone structure and density. Plus, they are packed with antioxidants, including beta-carotene and vitamin C, which help reduce inflammation and oxidative stress that can harm your bones.
Lastly, the fiber found in squash, while not directly linked to bone strength, promotes a healthy gut, enhancing nutrient absorption which is vital for overall health—including the absorption of nutrients that help your bones.
- Cauliflower
Like many of the other bone-supporting foods on this list, cauliflower is an excellent source of vitamin K, which is vital for maintaining bone density and strength.
This delicious cruciferous vegetable also contains several important minerals, including calcium and magnesium, which are vital for the formation and maintenance of healthy bones. These nutrients work together to support bone structure and reduce the risk of fractures.
Plus, cauliflower is an excellent source of antioxidants and anti-inflammatory compounds, such as glucosinolates, which can help combat oxidative stress in the body. This is significant because chronic inflammation can negatively impact bone health over time.
6 & 7. Cabbage & Brussels Sprouts
Like cauliflower, cabbage and Brussels sprouts contain high levels of vitamin K, which plays an important role in bone metabolism by helping to regulate calcium levels in the bones, promoting healthy bone density and strength.
Additionally, both veggies contain significant amounts of calcium, which is essential for the formation and maintenance of healthy bones. Plus, they are packed with antioxidants and anti-inflammatory compounds, such as glucosinolates and flavonoids, which help to prevent bone degeneration.
- Prunes
Prunes are often celebrated for their digestive benefits. Yet did you know this delicious, sweet fruit is also a true superstar for your bone health?
Prunes are rich in essential nutrients, particularly vitamin K and potassium, both of which play crucial roles in maintaining bone density and strength. Plus, they are filled with antioxidants, including phenolic compounds, which help reduce inflammation and oxidative stress, both of which can negatively impact your bone health over time.
Interestingly, one study suggests that the unique combination of nutrients in prunes can aid in preventing bone loss, especially in postmenopausal women who are at higher risk for osteoporosis.
- Beans
You might be surprised to find beans on this list, but they are an excellent source of several key nutrients that contribute to bone health. Beans are rich in calcium, magnesium, and phosphorus, all of which play crucial roles in building and maintaining strong bones.
Plus, beans are a high-quality, plant-based protein, which is important for bone repair and regeneration, especially as we age. In fact, a study found that replacing red and processed meats with beans positively impacted bone health.
Beans are also packed with antioxidants and anti-inflammatory compounds that can help protect bone tissue from oxidative stress and inflammation that can lead to bone loss over time.
- Chestnuts
We tend to think of chestnuts as a holiday food, but these nuts are also a delicious source of bone-supporting nutrients. They supply essential minerals like calcium, magnesium, and potassium, which are important for bone health.
Chestnuts are also rich in vitamin B6, which is important for collagen production, a protein that forms the structural framework of bones. Chestnuts also contain a variety of antioxidants that help to combat oxidative stress, which can negatively affect your bone strength over time.
Introducing the Bone Health Recipes Guide
Ready to add more of these bone-healthy foods to your diet but unsure where to start? Look no further!
After helping more than 200,000 people with osteoporosis around the world in their journey to stronger bones, Kevin Ellis (also known as The Bone Coach™) created this FREE Bone Health Recipes Guide!
Each recipe is packed with essential nutrients that nourish and support bone health. These dietitian-approved dishes are thoughtfully crafted with ingredients that provide the vital building blocks for stronger bones, featuring many of the top foods for bone support mentioned earlier.
Best of all, these recipes are easy to prepare, good for your health, and sure to become your new family favorites!
Get your FREE copy of the Bone Health Recipes Guide, right here!