“Bone mass accumulation halts around the age of 30, underlining the necessity of including sufficient calcium in our diets,” Laura Iu, RD, CDN, CNSC, a registered dietitian nutritionist and the founder of Laura Iu Nutrition, previously explained to Well+Good. Moreover, bone density loss accelerates after menopause, which increases the likelihood of women developing osteoporosis—a condition that results in fragile bones. Thus, maintaining bone health becomes increasingly important as we age.
In general, experts recommend focusing on several key nutrients in your diet for optimal bone and joint health:
Many foods contain these essential nutrients, including various plant-based options. (There are abundant vegan recipes rich in calcium, for instance!) Below are some of the best foods for promoting strong bones and joints.
What foods promote stronger bones?
1. Dairy milk
Do you have milk on hand? If not, it’s time to stock up! “Milk is a superb source of essential bone-building nutrients like calcium, phosphorus, and vitamin D—which collectively work to enhance bone health,” states Lauren Twigge, RDN, a registered dietitian. Indeed, a cup of reduced-fat milk provides 309 milligrams of calcium—approximately a third of your daily recommended intake!—along with 2.77 micrograms of vitamin D.
Additionally, it contains protein, which helps maintain bone mass (critical as you age). “Numerous studies validate the importance of milk for both bone and muscle health, showing a decline in bone deterioration along with increased muscle mass4 in individuals who have adequate dairy consumption.”
2. Firm tofu
Surprisingly, tofu isn’t just for vegetarians! As noted by Josie Porter, a dietitian from London, tofu is high in calcium, magnesium, zinc, fiber, and some potassium. “Higher intakes of these nutrients correlate with increased bone mineral density,” she explains. “This means bones are stronger and less prone to fractures.”
If you want maximum bone-strengthening benefits, Porter advises choosing firm tofu over soft, as firm tofu typically contains more calcium: 149 milligrams per 100-gram serving in some cases, compared to just 78 milligrams found in an equivalent serving of soft tofu from the same brand.
3. Sardines
They might not be your go-to food, but the bone health advantages of sardines should not be overlooked. “Sardines are an excellent source of calcium and a beneficial addition to any diet aimed at fostering bone health,” Twigge states. “Furthermore, sardines serve as a food source of vitamin D, which collaborates with calcium to fortify bones.” Specifically, two sardines provide 91.7 milligrams of calcium and 1.15 micrograms of vitamin D.
To make sardines more palatable, consider incorporating them on pizza or serving them with crackers.
4. Potassium-rich fruits (like bananas)
Porter mentions that fruits have been consistently linked to better bone health and a diminished risk of osteoporosis. “This is likely due to their high potassium content,” she elaborates. “Potassium plays a role in reducing calcium loss from bones, which significantly supports bone integrity.”
Some potassium-rich fruits include bananas, cantaloupe, honeydew, nectarines, and more. Prunes are also recommended by dietitians.
5. Leafy greens and cruciferous vegetables
Particularly kale, spinach, and broccoli, as noted by Porter. The primary nutrient in these greens that helps bolster bone strength is vitamin K. “Vitamin K is believed to support the function of proteins that constitute our bones, assisting in maintaining their strength,” Porter explains. “A higher intake of vitamin K is also linked to a reduced risk of fractures5.”
Don’t overlook other vegetables, such as orange varieties like sweet potatoes, orange bell peppers, and carrots, which are also rich in carotenoids that promote bone strength and have anti-inflammatory properties.
Lastly, after enjoying a meal abundant in these bone-protective foods, make sure to soak in some sunlight and engage in resistance training for added benefits to your bone health!
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