Foods That Support Bone Health

Bones are living tissue that are constantly being broken down and rebuilt. Eating healthy foods gives your body the raw materials it needs to build strong bones and keep them strong over time.

When you eat enough of these nutrients, it helps your body build more bone during childhood and early adulthood, helps to delay bone loss as we age and bones are less likely to become weak or break easily.

We asked Grace Krizen, RD, a registered dietitian with Rochester Regional Health, and Freda Hannafon, RN, MSN, FNP-C, a nurse practitioner with Rochester Regional Health who focuses on bone health, about foods that support bone health, how to plan your meals well, and how reading a food label can help you stay healthy.

Which vitamins support strong bones

Vitamins, minerals, and other nutrients found in various types of food support your body’s health in different ways.

For bone health, your body needs to absorb calcium – the main mineral found in your bones and teeth – and vitamin D, which helps your body absorb calcium effectively. Vitamin C helps with collagen formation, which helps provide the framework for our bones, and protein supports both bone strength and muscle mass.

Other nutrients that help with bone health include:

• Magnesium
• Phosphorus
• Vitamin K
• Potassium
• Zinc

“The best way to get calcium is from food,” Hannafon said. “In general, most adults need 1,000mg – 1,200mg of calcium daily.”

If you are unable to get all your calcium from your daily food intake, adding a calcium supplement is helpful. Calcium citrate is generally considered the best absorbed supplement, especially for people who have GI conditions and need to use a Proton Pump Inhibitor.

Choosing foods for strong bones

When looking for healthy food that strengthens and supports bone health, look for foods with three things:

• Calcium
• Vitamin D
• Protein

These foods should have low amounts of sodium and sugar, as well. Some examples might include Greek yogurt, milk and fortified plant milk, tofu, canned salmon, cheese, and other foods.

Try to choose foods that provide 10-20% Daily Value (DV) or more per serving of calcium and are fortified with vitamin D.

“Many dairy products, plant milks, cereals and yogurts are fortified with vitamin D,” Krizen said.

Several small studies suggest prunes help to improve bone density, according to Hannafon.

Reading food labels to boost bone health

Understanding nutrition labels for food and health products is important when it comes to bone health. Just because a product makes a claim on its packaging that it “supports bone health” does not mean that it is healthy or even effective.

“Marketing can sometimes make foods and supplements seem better than they really are,” Krizen said.

Before buying a supplement for your bone health ask yourself these questions.

• Does it contain calcium and/or vitamin D? If yes, how much per serving?
• Is it high in sugar or sodium?
• Are the claims realistic?
• Is it recommended by trusted health organizations or professionals?

Meals and snacks that help with healthy bones

Choosing the right healthy foods can be challenging. Krizen suggests a few options that are tasty, filling, and good for a bone health boost.

Breakfast: Greek yogurt, eggs, oatmeal, milk, healthy cereal

Lunch: Cottage cheese, whole grain bread, tuna, cheese

Snacks: Cheese sticks and fruit, trail mix, hard-boiled egg & whole grain crackers, hummus & vegetables

Dinner: Salmon, leafy greens, tofu, quinoa, beans