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When we think about our health, we often focus on our skin, gut or immune health—but how often do we stop to think about the health of our bones? “We all have them,” says Jacqueline Klunk, M.S., RDN, LDN, an outpatient dietitian at UPMC Shadyside. She dove into the importance of bone health during her presentation at the 2024 Food and Nutrition Conference and Expo (FNCE), where thousands of dietitians and nutrition experts gather annually.
Klunk explains why we ought to be giving our bones some more attention. She says, “According to Bone Health and Osteoporosis Foundation, about 10 million Americans have osteoporosis, and about 44 million Americans have low bone density. Which is about half of all adults over age 50 at serious risk of breaking a bone.” While these numbers may sound alarming, the good news is we can keep our bones healthy and strong by choosing more bone-supporting foods. In this article, we identify the six best foods you should be eating more of to keep your bones in tip-top shape.
Why Bone Health Is Important
Although our bones are hidden to the naked eye beneath layers of skin and muscle, they play many important roles in our bodies. Bones provide the body with a sturdy framework, hold us upright, protect our vital organs and house important nutrients like calcium.
Grace Derocha RDN, CDCES, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, says, “Bone health is important at every stage of life.” She explains during childhood and adolescence, the focus is to build peak bone mass which occurs by your mid-20s. Afterward, the focus shifts to maintaining bone mass and preventing bone loss. However, during all these phases of our bones life, Derocha says, a well-rounded diet rich in bone-supporting nutrients is a key to supporting long-term health and quality of life. And those bone-support nutrients can be found below in our list of 6 foods you should be eating for better bone health.
6 Foods You Should Be Eating For Better Bone Health
1. Tofu
Plant-based eaters know that tofu is a fantastic source of protein, but did you know, tofu also packs a bone-building nutrient? “A lot of tofu is set in a calcium solution, which makes it higher in calcium,” says Klunk. She recommends checking the label to be sure. A ½ cup of firm tofu in calcium solution contains a whopping 861 milligrams (mg) of calcium—making it an excellent source—along with 22 grams of protein. Consuming enough calcium-rich foods is essential for maintaining bone density, and skipping it can lead the body to pull calcium from the bones which can lead to weak bones over time.
Tofu also brings a world of culinary possibilities, it’s a blank slate available to take on any flavor you add to it—from sweet to spicy and umami. It can work as a scrambled egg substitute, try our Tofu Scramble with Spinach recipe or Tofu Crumbles recipe which can be used in place of ground meat in tacos or pasta. If you’re in the mood for something sweet, use silken tofu to whip up creamy puddings or desserts like our Chocolate Raspberry Tofu Pie.
2. Prunes
Did you know that sweet, chewy prunes can support your bones? Deroach explains these little gems are jam-packed with nutrients that support strong bones, including vitamin K, which she says plays a critical role in regulating calcium balance and supporting bone formation. Prunes also contain potassium,which helps keep calcium in the bones, and manganese, which is essential for forming bones.
Eating a serving, which is about ¼ cup, gives you a few bone supporting nutrients and a serving of fruit, which is perfect to take with you on-the-go. Toss a few prunes in a smoothie for natural sweetness or try mixing them into salads or yogurt or batters—prune pancakes, anyone? Plus they contain fiber, great to have handy if you ever find yourself backed up!
3. Yogurt
Another delicious food to support your bones requires you to grab a spoon: yogurt! Yogurt provides multiple nutrients that support bone health—it’s high in calcium, vitamin D and protein, says Klunk. If you are looking to boost your calcium intake, opt for regular yogurt over Greek yogurt, as regular contains almost 50% of your daily value for calcium—almost double that of Greek yogurt. If you prefer a plant-based option, plant-based yogurt can also be a bone-afide choice for bone health, just make sure to choose a fortified variety to ensure it contains calcium and vitamin D.
Enjoy a cup of yogurt with fruit on top for an easy snack, or stir it into oats for more creaminess and bone-healthy nutrients like our Brownie Batter Overnight Oats. Use yogurt to make healthy sweet treats like our Strawberry-Chocolate Greek Yogurt Bark or whip it into creamy sauces, dips or dressings.
4. Salmon
Dive into more salmon to get more nutrients for your bones! A 3-ounce serving of sockeye salmon nearly meets your daily vitamin D needs while also delivering a hearty dose of omega-3 fatty acids and protein. Vitamin D is not found naturally in many foods, but is needed by the body to help it absorb calcium effectively. Research has also linked omega-3 fatty acids to improved bone quality.
Whether you choose fresh, frozen or canned salmon, any option gives you bone-benefits and can be prepared in various ways. Add cooked salmon to salads, grain bowls or into wraps. Use canned salmon to make our Salmon Burgers or our Lemony Lentil Salad with Salmon recipes.
5. Kale
Kale is a superstar among dark leafy greens when it comes to supporting bones. Klunk explains that while some leafy greens, like spinach, are high in oxalates and can inhibit calcium absorption, kale is a fantastic alternative as it’s naturally lower in oxalates. One cup of raw kale provides an excellent source of vitamin K, which plays a role in bone formation and calcium metabolism. Remember to drizzle or massage kale with a healthy source of fat such as olive oil or avocado oil. Not only will it taste delicious, but also vitamin K is fat-soluble and requires fat to be present to be properly absorbed.
Get creative with kale in the kitchen! Whip up a colorful salad like our Autumn Salad Recipe, stir-fry it for a quick side dish, or toss it in a soup or stew near the end of cooking. For a sweet twist, blend kale is smoothies, we promise you won’t even taste it. Check one of our favorites: this Anti-Inflammatory Cherry, Beet & Kale Smoothie.
6. Tahini
Make room for tahini. This creamy seed butter, made from ground sesame seeds, is packed with bone-loving nutrients. Tahini is rich in calcium, magnesium and phosphorus. Calcium is essential for bone density, while magnesium and phosphorus help with calcium metabolism and bone structure, says Derocha.
You can use tahini as a base for salad dressing, simply whisk with a little lemon juice and you’ve got yourself a dairy-free but creamy dressing. Or use it to make our Tahini-Yogurt Dip, spread it on toast just as you would peanut butter or drizzle it over roasted veggies for a nutrient boost.
Other Ways To Support Your Bone Health
In addition to eating a diet rich in bone-supporting nutrients, there are several lifestyle choices you can make to keep your bones strong and healthy.
- Stay active: Engaging in regular physical activity whether its weight-bearing activities like walking, running, dancing or resistance-based exercises like weight-lifting, can all help keep your bones strong. Exercise helps prevent bone loss, making bones more dense and strong, and helps prevent osteoporosis. Aim for a combination of both weight-bearing and resistance-based exercises throughout the week for better health.
- Get annual visits: Visiting your doctor for an annual physical is important as well as requesting lab work to ensure you don’t have any vitamin or mineral deficiencies. If you are low or deficient in nutrients for bone health like vitamin D, ask your doctor if you should start supplementing.
- Klunk advises to limit both caffeine and alcohol for better bone health. High intake of caffeine may promote bone loss, so keep your intake to no more than 400 mg per day, which is equal to about 4 cups of coffee. Drinking alcohol heavily over time can lead to a variety of negative health consequences, and can impact bone health and lead to weaker bones.
The Bottom Line
Let’s not forget about our bones! They do so much for us and deserve so much more attention. Add more bone-nourishing foods to your weekly menu. Foods like tofu, prunes, kale, yogurt, salmon and tahini are some of the best foods you should be eating more of for better bone health. In addition, be sure to stay physically active, keep close eye on your lab values and keep your intake of caffeine and alcohol to a moderate amount. Your bones will thank you.