What are the best foods for bone health?

A 2015 USDA review of America’s eating patterns revealed that those who eat a diet high in fruits, vegetables, nuts, dairy, lean proteins and whole grains have better bone health.

Maintaining strong and healthy bones is a cornerstone of healthy aging, and it requires a combination of proper nutrition, adequate energy intake, and consistent weight-bearing exercise.

Essential nutrients like vitamins D and K, magnesium and protein play crucial roles in bone health, helping to build and maintain bone density.

Incorporating specific foods rich in these nutrients into your diet can significantly impact bone health as you age and reduce the risk of osteoporosis and fractures.

Here are six of the best foods for bone health to make sure your bones are resilient throughout your life.

Prunes. Prunes are uniquely beneficial for bone health due to their composition of vitamin K, potassium, boron and polyphenols, which support bone density and may reduce the risk of fractures. They also contain dietary fiber, calcium and magnesium, which may improve nutrient absorption and reduce inflammation. Research shows that regular consumption of prunes can improve bone mineral density and prevent bone loss, particularly in postmenopausal women.

Dairy. Dairy products are excellent for bone health as they are rich sources of calcium, vitamin D and protein. Calcium is essential for building and maintaining strong bones, while vitamin D enhances calcium absorption and bone growth. Protein supports bone structure and repair. Consuming dairy products like milk, cheese and yogurt can provide these vital nutrients, helping to prevent osteoporosis and maintain bone density throughout life.

Leafy greens. Leafy greens are rich in vitamin K content. Vitamin K plays a crucial role in bone metabolism by helping to regulate calcium and promoting the binding of calcium to the bone matrix, which strengthens bones. Consuming leafy greens like kale, spinach and broccoli can significantly contribute to maintaining bone density and reducing the risk of fractures and osteoporosis.

Collagen. Collagen is essential for bone health as it provides the structural framework for bones, contributing to their strength and flexibility. As a major protein found in the body, collagen supports our bones, as well as surrounding tissues like joints, skin and connective tissue. It helps maintain bone density and integrity, reducing the risk of fractures and osteoporosis particularly in postmenopausal women. Collagen-boosting foods include bone broth, sources of protein, zinc and copper (e.g., beans, beef and chicken), and vitamin C-rich foods (e.g., citrus fruits and peppers).

Nuts. Nuts are beneficial for bone health due to their high magnesium content, which is crucial for bone formation and maintenance. Magnesium helps in the conversion of vitamin D into its active form, enhancing calcium absorption and supporting bone density.

Salmon. Salmon is an excellent food for healthy bones as it provides vitamin D and omega-3 fatty acids. Vitamin D works together with calcium for proper absorption, while consuming omega-3s may reduce bone breakdown and improve inflammation.

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