Your bones are like the unsung heroes of your body. They hold you up and keep you moving. And if you don’t feed them right, they won’t stay long forever. Here are 14 bone-friendly foods you’ll want to start adding to your grocery list.
14. Green Tea
For years, people worried that tea might weaken bones, but new research reveals that the opposite is true. For those in the 45-60 age group, general tea intake has a positive effect, so you don’t need to stick to a specific type. But green tea is known for having antioxidant, anti-inflammatory, and anti-aging properties.
13. Sweet Potatoes
These vibrant tubers are packed with potassium, a mineral that helps maintain your body’s pH balance. When your body becomes too acidic, it often leaches calcium from your bones to neutralize the environment. But with a healthy dose of potassium, sweet potatoes can prevent this mineral-stripping process, keeping your bones strong and dense.
12. Almonds
A single serving of almonds delivers a significant dose of both calcium and magnesium. These two minerals are essential for building strong bones. Just a quarter cup of almonds contains about 96mg of magnesium, helping your body absorb and use calcium effectively.
11. Kale
This leafy green is a true king when it comes to vitamin K, a nutrient that’s essential for building strong bones. A single cup of raw kale provides over 100% of your daily vitamin K needs, helping your body produce the proteins needed for bone formation. Kale is also a good source of calcium, making it a double-win for your bone health!
10. Bone Broth
Bone broth is rich in collagen, hyaluronan, and chondroitin sulfate, and all of these can help delay the progression of osteoporosis. The collagen in bone broth provides the building blocks for healthy bones, while other compounds help reduce inflammation and support joint health. So, sipping on a warm cup of bone broth might just be one of the most comforting ways to improve bone strength.
9. Dried Figs
That’s right, this sweet, chewy fruit is a secret weapon for your bones. Dried figs are a rich source of calcium, with just five medium figs providing around 90mg of this essential mineral. But that’s not all…they’re also packed with potassium and magnesium, which work together for optimal calcium absorption.
8. Tahini
If you love hummus, you’re in for a treat! Tahini, the sesame seed paste that gives hummus its nutty flavor, is a bone-friendly food. It’s loaded with calcium, magnesium, and phosphorus, all of which are essential for maintaining strong, healthy bones. Time to add tahini’s rich, nutty flavor to your dressings or smoothies, or simply enjoy it as a dip!
7. Canned Sardines
The tiny, edible bones from canned sardines are packed with calcium and vitamin D. A single can of sardines can provide up to 35% of your daily calcium needs, making them one of the richest sources of this mineral. But that’s not all. These little fish are also convenient and affordable, making them perfect for anyone who want to boost bone health without breaking the bank.
6. Chia Seeds
These tiny seeds are always having a major moment, and this time, it’s because they’re loaded with calcium, phosphorus, and alpha-linolenic acid (ALA). This combination works to reduce inflammation, a known contributor to bone loss. So, whether you sprinkle them on your yogurt or add them to your overnight oats, these little seeds can make a big difference.
5. Prunes
A 2024 study, published in Osteoporosis International, found that eating four to six prunes a day can help postmenopausal women preserve bone strength and density, significantly lowering their fracture risk. The secret lies in the prunes’ bioactive compounds, like polyphenols, which are believed to combat inflammatory pathways that lead to bone loss.
4. Tofu
For those who follow a plant-based diet, turn your attention to tofu. Made from soybeans, tofu is a great source of calcium, with a half-cup serving providing over 400mg of this mineral. Tofu is also rich in isoflavones, which have a positive effect on bone density, particularly in postmenopausal women. Tofu’s mild flavor makes it versatile and a perfect protein for any meal.
3. Olive Oil
Now, here’s the Mediterranean secret to strong bones. Recent research revealed that olive oil carries a unique combination of healthy fats and antioxidants. These two work together to reduce inflammation and protect against bone loss. Other studies also found a link between Mediterranean diet rich in olive oil and higher bone mineral density.
2. Omega-3 Rich Fish
When it comes to bone health, fighting inflammation is key, and that’s where omega-3 rich fish come in. We’re talking salmon, mackerel, and sardines. A 2024 study in Frontiers in Nutrition highlighted that omega-3 fatty acids can help reduce chronic inflammation that can lead to bone loss, while also enhancing calcium absorption.
1. Cottage Cheese
Move over, yogurt. There’s a new dairy champion in town! Cottage cheese is making a comeback, bringing with it a serious punch of calcium, protein, and selenium. A single cup of cottage cheese delivers over 150mg of calcium, while its high protein content provides the building blocks for strong bones. The selenium in this creamy food can also do wonders for your bone metabolism.