‘Bone’ Appétit: The Best Foods for Osteoporosis

Osteoporosis can cause your bones to become weak and brittle as you age. But the sooner you start taking care of your bones, the better your chances of keeping them strong later in life. One way to do that is by eating healthy foods that support bone health and limiting or avoiding damaging ones.

“Bones are just like any other body part,” says registered dietitian Julia Zumpano, RD, LD. “We grow, build and support our bones with the food we eat. And we can damage them with the food we eat, too.”

Zumpano shares the best nutritional foods for bone health and breaks down their importance.

Essential nutrients for osteoporosis

Milk “does your body good” because it’s loaded with calcium. And while calcium certainly helps provide strength and structure to your skeletal system, it takes more than a glass of milk to keep your bones healthy and strong.

“Some nutrients are bigger hitters than others, but you really want to maximize all of your nutrients by eating a well-rounded diet,” says Zumpano.

Several other vitamins, minerals and nutrients play important roles in protecting and maintaining healthy bones. Some of those include:

• Vitamin C helps your body make collagen, a protein that gives bones and connective tissues their structure. Find it in citrus, strawberries and red peppers.
• Vitamin D helps your body absorb calcium and replace old bone with new bone tissue. A vitamin D deficiency can weaken bones and increase risk of fractures.
• Vitamins K1 and K2 help activate a protein called osteocalcin, which binds to calcium and supports bone strength. Vitamin K1 is found in leafy greens, while vitamin K2 is found in foods like fermented soybeans and certain cheeses.
• Magnesium helps your body process vitamin D and supports the cells responsible for building new bone and replacing old, damaged bone tissue.
• Zinc supports bone growth and repair. Good sources of zinc include oysters, beef, pork and fortified cereals.

“Many of the nutrients your bones need can be found in a variety of foods,” says Zumpano. “If you’re worried about osteoporosis or bone loss, you can create an eating plan that’s interesting, colorful and supports bone health.”

Foods to eat

Not sure where to start, but worried about osteoporosis? Here are some foods to add to your grocery list.

Dairy products

Because dairy is abundant in nutrients, like calcium and vitamin D, you’re strengthening your bones with every serving of:

• Cheese
• Cottage cheese
• Milk
• Yogurt

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

Vegetables

Leafy vegetables tend to be a rich source of calcium, magnesium and vitamin K.

If you’re looking to add some of these leafy greens to your plate, consider:

• Beets
• Broccoli
• Cabbage
• Collard greens
• Kale
• Mustard greens
• Okra
• Spinach

But keep in mind that your body can only absorb so much calcium from foods high in oxalates, like spinach and beets. So, if you’re looking for calcium specifically, there may be better calcium-rich options, like mustard greens, kale or okra.

Fruits

Fruit also supports collagen production, which helps keep bones strong, especially those with tons of vitamin C, like:

• Grapefruit
• Lemons
• Oranges
• Papaya
• Pineapple
• Strawberries

Although not high in vitamin C, figs and prunes have also been found to support bone health because they’re high in potassium and other bone-healthy nutrients.

Fatty fish

Fish is abundant in vitamin D and omega-3 fatty acids. Studies have shown that consuming more fish is associated with a lower risk of osteoporosis.

If you’re stocking up on bone-healthy nutrients, consider:

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

“Fish is also a phenomenal source of protein,” adds Zumpano. “Protein is a building block for bones.”

Research suggests that some people with osteoporosis may benefit from eating more protein, especially when combined with physical activity. But be cautious if you’re on bed rest, as prolonged bed rest can accelerate bone loss — one small study found that a higher intake of protein during bed rest could increase the breakdown of bone.

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
• Cashews
• Chia seeds
• Pistachios
• Sesame seeds
• Sunflower seeds
• Walnuts

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 (but keep portions to the recommended amount).

Tofu and soy products

Soy products can be good sources of calcium and protein, which help maintain bone strength. Soy also contains natural compounds called isoflavones that act a little like estrogen, a hormone that helps protect against bone loss. And because estrogen drops during menopause, researchers are studying whether soy isoflavones can help slow postmenopausal bone loss.

Soy products you can work into your diet include:

• Edamame, or boiled soybeans
• Natto, or fermented soybeans
• Soy milk (unsweetened)
• Tempeh
• Tofu

Foods to avoid

Some foods can help build bones up, but others can cause problems. If you’re really trying to rethink what you’re eating to maximize your bone health, there are some foods you should limit.

Some cuts to make include:

• High-sodium foods: Too much salt increases calcium loss through urine, potentially weakening bones. Limit processed foods, canned soups, fast food and salty snacks.
• Sugar: Diets high in sugar may increase osteoporosis risk. Limit sugary foods, like soda, energy drinks and candy.
• Caffeine: Too much caffeine from coffee, tea and other drinks can increase calcium loss, which may affect bone density in the long term.
• Alcohol: Excessive alcohol consumption can interfere with calcium absorption and hormone balance, weakening bones and increasing your risk of fractures.

The recipe for stronger bones

Plenty of foods can help keep your bones healthy over the years. If you’re worried about osteoporosis or you’re dealing with any deficiencies, a health care provider, like a registered dietitian, may also recommend bone health supplements.

But keep in mind that nutrition isn’t the only thing on the menu when it comes to preventing osteoporosis. Exercise can help you rebuild bone and reduce your risk of fractures, too.

“Nutrition and exercise go hand-in-hand when it comes to your health,” says Zumpano. “Your bones can benefit from the combination of healthy foods and healthy physical activities.”