Food for Your Bones: How To Follow the Osteoporosis Diet

It may be surprising to think that something as solid as bones can be affected by what we eat. But it’s true — our diet impacts our bone health.

“Bones are just like any other body part,” explains registered dietitian Julia Zumpano, RD, LD. “We grow, build and support our bones with the food we eat. And we can damage them by the food we eat. It can certainly go both ways.”

Believe it or not, our bones are living tissues that constantly grow and change throughout our lives. Because of this, they’re mostly able to take care of themselves. But as Zumpano points out, certain health conditions like osteoporosis can cause your bones to become more brittle and weak.

“We have a little over 200 bones in our body,” she explains. “Their job is to give our body shape and protect our internal organs. They help us perform every movement we make every day.”

As strong as our bones are, they’re not invincible. You want to take care of your bones so they can care for you. So, what are the best foods for your bones? A glass of milk is a good start, but it takes more than that. Zumpano shares the best type of diet for bone health.

Nutrients essential to bone health

As a kid, you may remember being told that finishing your milk can give you strong bones because it contains a mineral called calcium. This is still true, but you may not know that many other nutrients contribute to optimal bone health.

“Some are bigger hitters than others, but really maximizing all of your nutrients is important,” Zumpano points out.

Vitamins and minerals that work together to help protect your bones include:

• Calcium: This essential mineral supports bone growth and integrity. Calcium is the primary mineral component of bones, providing strength and structure. It also plays a crucial role in muscle function and nerve transmission, while also helping release hormones.
• Vitamin D: Think of vitamin D as calcium’s right-hand partner. It helps absorb calcium into your body and maintains a balance of calcium and phosphate levels in your blood. Vitamin D also regulates bone remodeling, where old bone is replaced by new bone tissue. This is why vitamin D deficiency can lead to weakened bones and increase your risk of fractures.
• Vitamin K: Vitamin K is necessary for the synthesis of osteocalcin, a protein that helps strengthen bones. It helps activate a protein that binds with calcium to build strong bones and improve bone density.
• Magnesium: Magnesium is an important nutrient that improves bone stiffness and increases osteoblasts (cells responsible for bone formation) and osteoclasts (cells responsible for removing old and damaged bones). It also helps maintain bone density and strength. Magnesium is essential for the absorption of Vitamin D.
• Vitamin C: A good amount of vitamin C can also go a long way in helping your bone health. Specifically, vitamin C helps with the synthesis of collagen, a protein that forms the structure of bones, cartilage and connective tissues. Think of collagen as the part of your bones that keeps them flexible, not just strong. 
• Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and may help reduce the risk of osteoporosis by promoting bone formation and preventing bone decay.

Another good thing to remember is that many of the vitamins and nutrients your bones need can be found in a variety of foods. So, no, you’re not just stuck eating only dairy every day. In fact, you can create a whole diet that’s interesting, colorful, and keeps your bones strong and healthy.

“There are a lot of non-dairy fortified foods like orange juice, milk alternatives, and tofu. Plant-based foods that are natural sources of calcium include spinach, sesame seeds and almonds,” shares Zumpano.

Foods to eat

Here’s what’s on the menu for good bone health:

Dairy products

Dairy products are a go-to option for bone health. Because dairy is abundant in nutrients like calcium and vitamin D, you’re strengthening your bones with every spoonful of yogurt or sip of milk.

This includes foods like:

• Cottage cheese.
• Yogurt.
• Cheese.
• Milk.

“If you don’t tolerate the lactose in dairy products, consider lactose-free varieties or choose plant-based fortified dairy alternatives,” Zumpano suggests.

Fruits and vegetables

If it’s green and leafy, your bones will probably love it. Leafy vegetables are a rich source of calcium, magnesium and vitamin K.

This includes fruits and vegetables like:

• Spinach. 
• Cabbage. 
• Broccoli. 
• Kale.
• Collard greens.

In addition, fruit can help by supporting collagen production, which can help keep bones strong. Especially those with tons of vitamin C like:

• Oranges.
• Lemons. 
• Grapefruit.
• Red bell peppers.
• Strawberries.

Fatty fish

Vitamin D is abundantly found in fish. Studies have also shown that fish can help strengthen bone quality and possibly prevent bone decay. But you’ll want to focus more on cold-water fish, Zumpano clarifies.

This includes fish like:

• Salmon. 
• Mackerel.
• Herring.
• Sardines. 
• Tuna.
• Trout.

“Fish is also a phenomenal source of protein, as well as vitamin D,” she adds. “So, you’re getting both benefits.”

Nuts and seeds

They’re small but they make a big impact. When it comes to bone health, many nuts and seeds provide calcium, magnesium and even a good dose of healthy fats.

Some of the best nuts to eat for bone health include:

• Almonds.
• Sesame seeds.
• Sunflower seeds.
• Pistachios. 
• Chia seeds.

Not sure how to work these into your diet? Nuts can be a great healthy snack or a perfect topping for a salad, soup or even dessert.

Tofu and soy products

Soy products are rich in calcium and protein, making them beneficial for bone health, especially if you’re following a plant-based or non-dairy diet.

Soy products you can work into your diet include:

• Tofu.
• Edamame, or boiled soybeans. 
• Soy milk.
• Tempeh.
• Natto, or fermented soybeans.

Foods to avoid

While some foods can help build bones up, others can cause problems. If you’re really trying to rethink your diet to maximize your bone health, there are a couple things you should keep out of your meals.

Some of the foods you should avoid to maintain healthy bone health include:

• High sodium foods: Excessive sodium intake can increase the amount of calcium you remove from your body through waste, which may lead to bone loss over time. Processed foods, canned soups, fast food and salty snacks are common sources of high sodium. It’s important to limit how much salt you consume and opt for low-sodium alternatives.
• Sugar: A diet high in sugar has been shown to increase inflammation and insulin, reduce calcium intake, and increase urinary excretion of calcium and magnesium. Avoid sugar-sweetened beverages, specifically soda with phosphoric acid, which can produce an imbalance of phosphorus compared to calcium. Soda intake has been correlated with increased risk of bone fractures.
• Caffeine: High intake of caffeine, found in coffee, tea, energy drinks and some sodas, may expel calcium quicker from your body, which can affect bone density (especially if you don’t consume a lot of calcium to begin with). While moderate caffeine consumption is generally considered safe, excessive intake should be avoided.
• Alcohol: Excessive alcohol consumption can interfere with calcium absorption and disrupt the balance of hormones involved in bone health. Chronic heavy drinking can lead to decreased bone density and increase the risk of fractures. If you choose to drink alcohol, try to do so in moderation, following recommended guidelines.

Boning up

If you’re looking to keep your bone health in check, your diet is a big part of it. Making sure you get enough nutrients like calcium, vitamin D, vitamin K, magnesium and omega-3 fatty acids can help improve bone strength and density, and possibly prevent osteoporosis.