20 Foods That Help Maintain Bone Density
Discover 20 nutrient-packed foods that support lifelong skeletal health.
- Chris Graciano
- 3 min read
Bone density naturally decreases with age, making consuming a diet rich in nutrients like calcium, vitamin D, magnesium, and phosphorus crucial. This is because maintaining healthy bones is essential for mobility, strength, and overall well-being. This article highlights 20 foods packed with these critical nutrients to guide you toward stronger, healthier bones.
1. Milk
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Milk has long been marketed as good for your bones. This is due to the fact that it is rich in calcium and vitamin D. Milk is a staple when it comes to strengthening your bones.
2. Yogurt
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Like milk, yogurt is rich in calcium, which is great for your bones. Plus, it contains probiotics, which help keep your gut healthy.
3. Cheese
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Cheese not only tastes good, but it’s also a great source of calcium. It also contains a small amount of vitamin K2, which supports calcium metabolism.
4. Kale
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Dairy products aren’t the only ones you can rely on for calcium. Kale, for example, is a leafy green packed with nutrients supporting bone health, like calcium and vitamin K.
5. Spinach
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Spinach enhances bone density because it’s high in magnesium and vitamin K.
6. Broccoli
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Broccoli is a green veggie rich in calcium. It’s also packed with phosphorus and vitamin C, which are essential for keeping bones strong.
7. Tofu
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If you’re a vegetarian or vegan, tofu is an excellent source of calcium. It is also rich in protein, which strengthens both bones and muscles.
8. Salmon
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Salmon is an excellent source of vitamin D, which supports bone strength, and omega 3, which reduces inflammation and keeps the heart healthy.
9. Sardines
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Though small, sardines offer one of the most complete packages for bone health because they contain calcium, phosphorus, and vitamin D.
10. Shrimp
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Shrimp is rich in vitamin D, which helps your body absorb calcium for better skeletal maintenance.
11. Almonds
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Almonds are packed with magnesium and healthy fats, aiding bone density and being a tasty snack.
12. Chia Seeds
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These tiny seeds are essential for maintaining strong bones as they contain calcium, magnesium, and omega-3s. So, don’t ever underestimate chia seeds because of their size.
13. Sesame Seeds
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Much like chia seeds, tiny sesame seeds are rich in nutrients that promote healthy bones, including calcium and phosphorus.
14. Fortified Orange Juice
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Many orange juice brands contain added calcium, a refreshing way to strengthen bones.
15. Plant Based Milk
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If you’re looking for non-dairy options, plant-based milk like almond, soy, or oat milk are excellent alternatives for bone care.
16. Eggs
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Eggs, specifically the yolks, aid in calcium absorption and overall bone health because they contain vitamin D.
17. Sweet Potatoes
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Sweet potatoes are loaded with magnesium and potassium, which help balance bone-depleting acids inside your body.
18. Lentils
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For bone repair, lentils are excellent in that department. This is because they are high in magnesium, iron, and zinc.
19. Quinoa
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Quinoa is a nutrient-dense grain that provides your body with magnesium and phosphorus to help strengthen bones.
20. Prunes
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Prunes help with bone density as they are packed with potassium, which can neutralize acid load and reduce calcium loss.