Special Report

35 of the Best Foods for Keeping Your Bones Strong

fmajor / Getty Images

Got kale? There’s more than one way to build strong bones. As we age, we are at higher risk of bone loss, but having healthy, strong bones is important at any age. Luckily, a healthy diet full of certain kinds of foods — including kale and other cruciferous vegetables that are a high in calcium — can help prevent bone loss and keep our bones strong.

24/7 Tempo compiled 35 of the best foods for building and maintaining strong bones. These foods contain significant amounts of one or more of the nutrients essential to bone health. Here are the 14 most common nutritional deficiencies.

According to Harvard School of Public Health, osteoporosis contributes to 2 million fractures every year. Maintaining bone density becomes increasingly imperative as we age, as our bodies begin to lose bone mass. This is especially crucial for women after menopause.

Calcium is one of the most important nutrients for building and maintaining bones. If you don’t eat enough calcium, your body will pull calcium from your bones and teeth to perform its daily functions, leading to decreased bone density.

Some key players in calcium absorption are vitamin D and magnesium. Vitamin D helps the body absorb calcium from food. While it’s not found naturally in many foods, the body makes it when it’s exposed to sunlight, and it is commonly added to dairy products. Magnesium is essential in converting vitamin D into the active form needed to turn on calcium absorption.

Other nutrients crucial to bone health are vitamins A, C, and K, as well as potassium and zinc. Limiting soda, alcohol, and caffeine consumption can help maintain bone health, and lifestyle choices such as spending — limited — time in the sun and performing weight-bearing exercises are also critical. Here are 30 reasons walking is the best exercise.

To determine the best foods for strong bones, 24/7 Tempo selected foods naturally high in the vitamins and minerals known to support healthy bones, focusing on whole foods rather than supplements or enriched products.

Click here to see 35 of the best foods for strong bones

Altayb / Getty Images

Almonds

One handful of almonds (about an ounce) contains 75 mg of calcium, as well as potassium and protein. Adding this nutrient dense nut to yogurt or a salad, or switching from peanut butter to almond butter for sandwiches and smoothies, can help support a bone-health diet.

[in-text-ad]

Funwithfood / Getty Images

Artichokes

Artichokes, whether canned or fresh, contain calcium, magnesium, and vitamin C. Canned artichokes can easily be added to salads, pasta dishes, and dips.

Diana Taliun / Getty Images

Asparagus

Asparagus is packed with bone-healthy nutrients. It’s high in calcium, magnesium, and vitamins A, K, and C. Try asparagus on the grill, or roasted with garlic and lemon.

FotografiaBasica / Getty Images

Beans

Beans are high in magnesium and calcium, but they also contain phytates, which can keep your body from absorbing the calcium. Rather than avoiding beans, which are generally very nutritious, be sure to soak dried beans for a few hours to reduce the amount of phytates, then use fresh water to cook them.

[in-text-ad-2]

MmeEmil / Getty Images

Bok choy

Bok choy contains calcium, magnesium, and vitamin K. It also provides iron and zinc, which are important in the production of collagen. Bok choy is great stir fried or steamed.

Amarita / iStock / Getty Images Plus

Brazil nuts

Not only do Brazil nuts provide calcium and protein, but they are also a great source of magnesium. A handful of brazil nuts makes a healthy midday energy booster.

[in-text-ad]

Serena Williamson / Getty Images

Broccoli

Broccoli is high in calcium, and like other cruciferous vegetables, it has been associated with reduced bone fractures in post-menopausal women. Try broccoli steamed with lemon and pepper.

PicturePartners / Getty Images

Brussels sprouts

Brussels sprouts are high in vitamins C and K. In fact, one serving of Brussels sprouts contains over 200% of the recommended daily allowance of vitamin K. They’re great roasted with garlic or added to pasta dishes.

ALEAIMAGE / Getty Images

Canned Fish

Canned fish, especially sardines and salmon that are canned with small bones intact, are excellent sources of vitamin D and calcium. Try canned fish with pasta or in a salad.

[in-text-ad-2]

Anawat_s / Getty Images

Cashews

While cashews provide a small amount of vitamin K and calcium, they are very high in magnesium. Try cashew butter in smoothies or on toast with jam.

fotek / Getty Images

Cheese

Cheeses like cheddar and parmesan are packed with calcium. A 1.5 oz portion of cheddar — about the size of three traditional dice — contains over 30% of the recommended daily allowance of calcium.

[in-text-ad]

bhofack2 / Getty Images

Collard Greens

Collards are a great source of calcium and vitamin K, and our bodies absorb calcium from leafy greens more readily than from milk and other dairy products. Try sauteing collards with garlic and mustard, then simmer them with a little vegetable stock until they’re tender.

TARIK KIZILKAYA / Getty Images

Egg yolks

Vitamin D can be an elusive nutrient, and it’s estimated that 40%-75% of people are vitamin D deficient. That’s a good reason to skip the egg-white omelet and instead eat whole eggs, as only the yolks contain vitamin D.

SilviaJansen / Getty Images

Fermented foods

Vitamin K2 is a type of vitamin K that is often produced by bacteria and is abundant in fermented foods such as kimchi, sauerkraut, kefir, kombucha, and natto, a Japanese dish made of fermented soybeans. Fermented foods are easy to add to your diet as side dishes, breakfast drinks, and seasonings.

[in-text-ad-2]

Vladislav Nosick / Getty Images

Figs

Figs, whether fresh or dried, are a sweet source of calcium, potassium, and magnesium. Eat them fresh on yogurt or salad, or dried as a healthy snack.

izzzy71 / Getty Images

Flaxseeds

Flaxseeds are high in alpha linolenic acid, which is an omega-3 fatty acid that some studies have found may protect bones from developing osteoporosis. Keep ground flaxseeds in the freezer and add them to smoothies or sprinkle them on salads. Flaxseed oil can be added to salad dressings or smoothies.

[in-text-ad]

virusowy / Getty Images

Grapefruit

One whole red grapefruit provides all the vitamin C you need in a day, and it makes for a great breakfast. Vitamin C is essential in the formation of collagen, which makes up nearly 30% of our bones. Need to temper the bitter flavor? Try adding peeled grapefruit segments to a spinach salad with a sweet vinaigrette.

Chiociolla / Getty Images

Green tea

Green tea contains flavonoids, which are anti-inflammatory and antioxidant compounds that can help keep bones healthy. In addition, drinking tea regularly can increase the density of bone minerals.

alice dias didszoleit / Getty Images

Kale

One serving of kale contains more vitamin C than an orange and is a great source of calcium. Kale is a versatile vegetable that can be eaten raw, put in smoothies, sautéed, steamed, or added to soup.

[in-text-ad-2]

Mizina / Getty Images

Kiwi fruit

Kiwi fruits are rich in vitamin C and magnesium, and also contain some calcium, vitamin A, and vitamin K. They’re delicious alone as a sweet snack or added to yogurt.

naturalbox / Getty Images

Milk

Unsurprisingly, milk is rich in calcium. Studies show that dairy intake can improve bone density in adults, and that vitamin D-enriched milk is better at strengthening bones than un-enriched milk. Don’t like drinking milk? It can be blended into smoothies or used to make sauces.

[in-text-ad]

alpaksoy / Getty Images

Molasses

Just one tablespoon of molasses is a good source of calcium and magnesium. Molasses can be used in small amounts to replace some of the sweetener in granola, chocolate milk, pumpkin pies, and cookies.

ToscaWhi / Getty Images

Yogurt

Plain, full-fat yogurt provides calcium, magnesium, potassium, zinc, and vitamins A and K2. Non-fat yogurt, while containing some of the nutrients, won’t provide fat soluble vitamins A and K2. Regular yogurt contains double the calcium of Greek yogurt, so if you’re looking for calcium, don’t go Greek.

nata_vkusidey / Getty Images

Prunes

Prunes are rich in vitamin K and have also been shown to both prevent and reverse bone loss in post-menopausal women. They make a great snack on their own and can also be stewed and added to oatmeal or yogurt.

[in-text-ad-2]

bhofack2 / Getty Images

Pumpkin seeds

Pumpkin seeds are an excellent magnesium source and also contain omega-3 fatty acids and some calcium. They are great blended into pesto and other sauces and can also be sprinkled on salads.

Nadezhda_Nesterova / Getty Images

Rhubarb

A cup of cooked rhubarb contains 350 mg of calcium and also provides vitamins A and C. Although rhubarb contains oxalic acid, which can prevent the absorption of calcium, cooking the rhubarb breaks down the oxalic acid, so be sure to eat rhubarb cooked. It’s great in pies and jams, mixed with berries or other fruits.

[in-text-ad]

ansonmiao / Getty Images

Salmon (and other fatty fishes)

Salmon is an excellent source of omega-3 fatty acids and vitamin D. It can be baked, poached, or added to dips or salads.

Victorburnside / Getty Images

Sesame seeds

Sesame seeds are a nutritional powerhouse for the bones. They contain calcium, magnesium, and zinc. Sprinkle sesame seeds on salads and in stir fry, or add tahini to salad dressings or smoothies.

eriyalim / Getty Images

Sweet peppers

Red, yellow, and orange bell peppers are full of vitamins A and C and also contain some vitamin K. Try eating them raw in salads or roasted and blended into a creamy tomato soup.

[in-text-ad-2]

zeleno / Getty Images

Sweet potatoes

Sweet potatoes provide potassium — which neutralizes certain acids that deplete the bones — and magnesium, and can be delicious baked and eaten plain with no salt or sweeteners.

bhofack2 / Getty Images

Swiss chard

Swiss chard, like other leafy greens, contains calcium, magnesium, and vitamins A and C. It can be sautéed with a little vinegar or added to pasta dishes and soups.

[in-text-ad]

bhofack2 / Getty Images

Tofu

Research has shown that isoflavones in tofu can help fight bone loss in postmenopausal women. Tofu is also a good source of magnesium and often comes calcium-enriched as a bonus.

bhofack2 / Getty Images

Tomato juice

Tomato juice is an excellent source of magnesium, vitamins A and C, and also provides a little calcium and vitamin K. Salty foods are so common that most Americans are not at risk of not getting enough sodium. So consider sticking to low-sodium tomato juice.

RistoArnaudov / Getty Images

UV treated mushrooms

Mushrooms that are exposed to natural sunlight or ultraviolet light will produce massive amounts of vitamin D. Look for “UV-treated” on labels to ensure that you’re buying mushrooms with a healthy dose of vitamin D.

[in-text-ad-2]

seb_ra / Getty Images

Walnuts

Walnuts are an excellent source of alpha linolenic acid, which can help reduce bone loss. They’re also high in magnesium and calcium and are great eaten alone as a snack or added to salads.

Take This Retirement Quiz To Get Matched With An Advisor Now (Sponsored)

Are you ready for retirement? Planning for retirement can be overwhelming, that’s why it could be a good idea to speak to a fiduciary financial advisor about your goals today.

Start by taking this retirement quiz right here from SmartAsset that will match you with up to 3 financial advisors that serve your area and beyond in 5 minutes. Smart Asset is now matching over 50,000 people a month.

Click here now to get started.

Thank you for reading! Have some feedback for us?
Contact the 24/7 Wall St. editorial team.