What Foods To Eat and Avoid

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 affects 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 definitely go both ways.”

Believe it or not, our bones are living tissues that are constantly growing and changing throughout our lives. Because of this, they are more able to take care of themselves. But as Zumpano points out, certain health conditions like osteoporosis can make your bones more brittle and weaker.

“There are just over 200 bones in our body,” she explains. “Their job is to shape our bodies and protect our internal organs. They help us make every movement we make every day.”

As strong as our bones are, they are not invulnerable. You want to take care of your bones so they can take care of 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 for bone health

As a child, 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 hit harder than others, but it’s important to maximize all your nutrients,” says Zumpano.

Vitamins and minerals that work together to 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 vital role in muscle function and nerve transmission, and also helps 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 between 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 fracture.
• Vitamin K: Vitamin K is necessary to synthesize osteocalcin, a protein that helps strengthen bones. It helps activate a protein that binds to 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 help your bone health. Specifically, vitamin C helps with the synthesis of collagen, a protein that forms the structure of bones, cartilage and connective tissue. 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 stuck just eating dairy every day. In fact, you can create a complete diet that is interesting, colorful, and keeps your bones strong and healthy.

“There are many non-dairy fortified foods such as 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 another option for bone health. Because dairy is rich in nutrients like calcium and vitamin D, you’re strengthening your bones with every spoonful of yogurt or sip of milk.

This includes foods such as:

• 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 options,” suggests Zumpano.

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 fruit and vegetables such as:

• Spinach.
• cabbage.
• Broccoli.
• Cabbage.
• Collard greens.

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

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

Fatty fish

Vitamin D is found in abundance 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 such as:

• Salmon.
• Mackerel.
• Herring.
• sardines.
• tuna.
• Trout.

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

Nuts and seeds

They are small but have 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 the 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 are 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, others can cause problems. If you really want to rethink your diet to maximize your bone health, there are a few 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 your body removes through waste, which can lead to bone loss over time. Processed foods, canned soups, fast food and salty snacks are common sources of high sodium. It is important to limit the amount of salt you eat and choose low sodium alternatives.
• Sugar: A high sugar diet has been shown to increase inflammation and insulin, decrease calcium intake, and increase urinary excretion of calcium and magnesium. Avoid sugar-sweetened beverages, especially soda with phosphoric acid, which can produce an imbalance of phosphorus compared to calcium. Soda intake is correlated with an increased risk of bone fractures.
• Caffeine: A high intake of caffeine, found in coffee, tea, energy drinks and some sodas, may expel calcium from your body more quickly, which can affect bone density (especially if you don’t consume enough calcium first). Although 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 related to bone health. Chronic heavy drinking can lead to reduced bone density and increase the risk of fractures. If you choose to drink alcohol, try to do so in moderation, according to recommended guidelines.

Midwifeing up

If you want to keep your bone health in check, it’s a big part of your diet. 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.