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Photo:Photographer: Victor Protasio, Food Stylist: Sally McKay, Prop Stylist: Hannah Greenwood
Photographer: Victor Protasio, Food Stylist: Sally McKay, Prop Stylist: Hannah Greenwood
When we think about our health, we often focus on our skin, gut or immune health—but how often do we stop to think about the health of our bones? “We all have them,” says Jacqueline Klunk, M.S., RDN, LDN, an outpatient dietitian atUPMC Shadyside. She dove into the importance of bone health during her presentation at the 2024 Food and Nutrition Conference and Expo, where thousands of dietitians and nutrition experts gather annually.
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Why Bone Health Is Important
Although our bones are hidden to the naked eye beneath layers of skin and muscle, they play many important roles in our bodies. Bones provide the body with a sturdy framework, hold us upright, protect our vital organs and house important nutrients like calcium.
6 Foods You Should Be Eating for Better Bone Health
1. Tofu
Plant-based eaters know that tofu is a fantastic source of protein, but did you know that tofu also packs a bone-building nutrient? “A lot of tofu is set in a calcium solution, which makes it higher in calcium,” says Klunk. She recommends checking the label to be sure. A ½-cup serving of firm tofu in calcium solution contains a whopping 861 milligrams of calcium—making it an excellent source—along with 22 grams of protein.Consuming enoughcalcium-rich foodsis essential for maintaining bone density, and not getting enough can lead the body to pull calcium from the bones which can lead to weak bones over time.
Tofu also brings a world of culinary possibilities. It’s a blank slate available to take on any flavor you add to it—from sweet to spicy and umami. It can work as a scrambled egg substitute (try ourTofu Scramble with Spinachrecipe) or, as in ourTofu Crumblesrecipe, can be used in place of ground meat in tacos or pasta. If you’re in the mood for something sweet, use silken tofu to whip up creamy puddings or desserts like ourChocolate Raspberry Tofu Pie.
2. Prunes
Did you know that sweet, chewyprunescan support your bones? Derocha explains these little gems are jam-packed with nutrients that support strong bones, including vitamin K, which she says plays a critical role in regulating calcium balance and supporting bone formation.Prunes also contain potassium, which helps keep calcium in the bones, and manganese, which is essential for forming bones.
Eating a serving of prunes, which is about ¼ cup, gives you a few bone-supporting nutrients and a serving of fruit, which is perfect to take with you on the go.Toss a few prunes in asmoothiefor natural sweetness, or try mixing them into salads or yogurt or batters—prune pancakes, anyone? Plus they contain fiber, great to have handy if you ever find yourselfbacked up!
3. Yogurt
Another delicious food to support your bones requires you to grab a spoon: yogurt! Yogurt provides multiple nutrients that support bone health—it’s high in calcium, vitamin D and protein, says Klunk. If you are looking to boost your calcium intake, opt for regular yogurt over Greek yogurt, as regular contains almost 50% of your Daily Value for calcium—almost double that of Greek yogurt.If you prefer a plant-based option, plant-based yogurt can also be a bone-afide choice for bone health, just make sure to choose a fortified variety to ensure it contains calcium and vitamin D.
Enjoy a cup of yogurt with fruit on top for an easy snack, or stir it into oats for more creaminess and bone-healthy nutrients, like ourBrownie Batter Overnight Oats. Use yogurt to make healthy sweet treats like ourStrawberry-Chocolate Greek Yogurt Barkor whip it into creamy sauces, dips or dressings.
4. Salmon
Whether you choose fresh, frozen or canned salmon, any option gives you bone benefits and can be prepared in various ways. Add cooked salmon to salads, grain bowls or into wraps. Use canned salmon to make ourSalmon Burgersor ourLemony Lentil Salad with Salmonrecipes.
5. Kale
Kale is a superstar among dark leafy greens when it comes to supporting bones. Klunk explains that while some leafy greens, like spinach, are high in oxalates and can inhibit calcium absorption, kale is a fantastic alternative as it’s naturally lower in oxalates. One cup of raw kale provides an excellent source ofvitamin K,which plays a role in bone formation and calcium metabolism.Remember to drizzle ormassagekale with a healthy source of fat such as olive oil or avocado oil. Not only will it taste delicious, but also vitamin K is fat-soluble and requires fat to be present to be properly absorbed.
Get creative with kale in the kitchen! Whip up a colorful salad like ourAutumn Salad Recipe, stir-fry it for a quick side dish, or toss it in a soup or stew near the end of cooking. For a sweet twist, blend kale into smoothies—we promise you won’t even taste it. Check one of our favorites: thisAnti-Inflammatory Cherry, Beet & Kale Smoothie.
6. Tahini
Make room fortahini. This creamy seed butter, made from ground sesame seeds, is packed with bone-loving nutrients. Tahini is rich in calcium, magnesium and phosphorus. Calcium is essential for bone density, while magnesium and phosphorus help with calcium metabolism and bone structure, says Derocha.
You can use tahini as a base for salad dressing, simply whisk with a little lemon juice and you’ve got yourself a dairy-free but creamy dressing. Or use it to make ourTahini-Yogurt Dip, spread it on toast just as you would peanut butter, or drizzle it overroasted veggiesfor a nutrient boost.
Other Ways to Support Your Bone Health
In addition to eating a diet rich in bone-supporting nutrients, there are several lifestyle choices you can make to keep your bones strong and healthy.
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The Bottom Line
Let’s not forget about our bones! They do so much for us and deserve so much more attention. Add more bone-nourishing foods to your weekly menu. Foods like tofu, prunes, kale, yogurt, salmon and tahini are some of the best foods you should be eating more of for better bone health. In addition, be sure to stay physically active, keep close eye on your lab values and keep your intake of caffeine and alcohol to a moderate amount. Your bones will thank you.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Bone Health & Osteoporosis Foundation.Osteoporosis Fast Facts.National Institute of Arthritis and Musculoskeletal and Skin Diseases.What Is Bone?U.S. Department of Agriculture. FoodData Central.Tofu, raw, firm, prepared with calcium sulfate.National Institutes of Health. The Office of Dietary Supplements.Calcium-Fact Sheet for Health Professionals.National Institutes of Health. The Office of Dietary Supplements.Vitamin K-Fact Sheet for Health Professionals.National Institutes of Health. The Office of Dietary Supplements.Potassium - Fact Sheet for Health Professionals.National Institutes of Health. The Office of Dietary Supplements.Manganese - Fact Sheet for Health Professionals.U.S. Department of Agriculture. FoodData Central.Prune, dried.U.S. Department of Agriculture. FoodData Central.Yogurt, plain, low fat.U.S. Department of Agriculture. FoodData Central.Fish, salmon, sockeye, cooked, dry heat.Sharma T, Mandal CC.Omega-3 fatty acids in pathological calcification and bone health.J Food Biochem. 2020;44(8):e13333. doi:10.1111/jfbc.13333U.S. Department of Agriculture. FoodData Central.Kale, raw.U.S. Department of Agriculture. FoodData Central.Tahini.National Institute of Arthritis and Musculoskeletal and Skin Diseases.Exercise for Your Bones.Berman NK, Honig S, Cronstein BN, Pillinger MH.The effects of caffeine on bone mineral density and fracture risk.Osteoporos Int. 2022;33(6):1235-1241. doi:10.1007/s00198-021-05972-wGodos J, Giampieri F, Chisari E, Micek A, Paladino N, Forbes-Hernández TY, Quiles JL, Battino M, La Vignera S, Musumeci G, et al.Alcohol Consumption, Bone Mineral Density, and Risk of Osteoporotic Fractures: A Dose–Response Meta-Analysis.International Journal of Environmental Research and Public Health. 2022; 19(3):1515. https://doi.org/10.3390/ijerph190315
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Bone Health & Osteoporosis Foundation.Osteoporosis Fast Facts.National Institute of Arthritis and Musculoskeletal and Skin Diseases.What Is Bone?U.S. Department of Agriculture. FoodData Central.Tofu, raw, firm, prepared with calcium sulfate.National Institutes of Health. The Office of Dietary Supplements.Calcium-Fact Sheet for Health Professionals.National Institutes of Health. The Office of Dietary Supplements.Vitamin K-Fact Sheet for Health Professionals.National Institutes of Health. The Office of Dietary Supplements.Potassium - Fact Sheet for Health Professionals.National Institutes of Health. The Office of Dietary Supplements.Manganese - Fact Sheet for Health Professionals.U.S. Department of Agriculture. FoodData Central.Prune, dried.U.S. Department of Agriculture. FoodData Central.Yogurt, plain, low fat.U.S. Department of Agriculture. FoodData Central.Fish, salmon, sockeye, cooked, dry heat.Sharma T, Mandal CC.Omega-3 fatty acids in pathological calcification and bone health.J Food Biochem. 2020;44(8):e13333. doi:10.1111/jfbc.13333U.S. Department of Agriculture. FoodData Central.Kale, raw.U.S. Department of Agriculture. FoodData Central.Tahini.National Institute of Arthritis and Musculoskeletal and Skin Diseases.Exercise for Your Bones.Berman NK, Honig S, Cronstein BN, Pillinger MH.The effects of caffeine on bone mineral density and fracture risk.Osteoporos Int. 2022;33(6):1235-1241. doi:10.1007/s00198-021-05972-wGodos J, Giampieri F, Chisari E, Micek A, Paladino N, Forbes-Hernández TY, Quiles JL, Battino M, La Vignera S, Musumeci G, et al.Alcohol Consumption, Bone Mineral Density, and Risk of Osteoporotic Fractures: A Dose–Response Meta-Analysis.International Journal of Environmental Research and Public Health. 2022; 19(3):1515. https://doi.org/10.3390/ijerph190315
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Bone Health & Osteoporosis Foundation.Osteoporosis Fast Facts.National Institute of Arthritis and Musculoskeletal and Skin Diseases.What Is Bone?U.S. Department of Agriculture. FoodData Central.Tofu, raw, firm, prepared with calcium sulfate.National Institutes of Health. The Office of Dietary Supplements.Calcium-Fact Sheet for Health Professionals.National Institutes of Health. The Office of Dietary Supplements.Vitamin K-Fact Sheet for Health Professionals.National Institutes of Health. The Office of Dietary Supplements.Potassium - Fact Sheet for Health Professionals.National Institutes of Health. The Office of Dietary Supplements.Manganese - Fact Sheet for Health Professionals.U.S. Department of Agriculture. FoodData Central.Prune, dried.U.S. Department of Agriculture. FoodData Central.Yogurt, plain, low fat.U.S. Department of Agriculture. FoodData Central.Fish, salmon, sockeye, cooked, dry heat.Sharma T, Mandal CC.Omega-3 fatty acids in pathological calcification and bone health.J Food Biochem. 2020;44(8):e13333. doi:10.1111/jfbc.13333U.S. Department of Agriculture. FoodData Central.Kale, raw.U.S. Department of Agriculture. FoodData Central.Tahini.National Institute of Arthritis and Musculoskeletal and Skin Diseases.Exercise for Your Bones.Berman NK, Honig S, Cronstein BN, Pillinger MH.The effects of caffeine on bone mineral density and fracture risk.Osteoporos Int. 2022;33(6):1235-1241. doi:10.1007/s00198-021-05972-wGodos J, Giampieri F, Chisari E, Micek A, Paladino N, Forbes-Hernández TY, Quiles JL, Battino M, La Vignera S, Musumeci G, et al.Alcohol Consumption, Bone Mineral Density, and Risk of Osteoporotic Fractures: A Dose–Response Meta-Analysis.International Journal of Environmental Research and Public Health. 2022; 19(3):1515. https://doi.org/10.3390/ijerph190315
Bone Health & Osteoporosis Foundation.Osteoporosis Fast Facts.
National Institute of Arthritis and Musculoskeletal and Skin Diseases.What Is Bone?
U.S. Department of Agriculture. FoodData Central.Tofu, raw, firm, prepared with calcium sulfate.
National Institutes of Health. The Office of Dietary Supplements.Calcium-Fact Sheet for Health Professionals.
National Institutes of Health. The Office of Dietary Supplements.Vitamin K-Fact Sheet for Health Professionals.
National Institutes of Health. The Office of Dietary Supplements.Potassium - Fact Sheet for Health Professionals.
National Institutes of Health. The Office of Dietary Supplements.Manganese - Fact Sheet for Health Professionals.
U.S. Department of Agriculture. FoodData Central.Prune, dried.
U.S. Department of Agriculture. FoodData Central.Yogurt, plain, low fat.
U.S. Department of Agriculture. FoodData Central.Fish, salmon, sockeye, cooked, dry heat.
Sharma T, Mandal CC.Omega-3 fatty acids in pathological calcification and bone health.J Food Biochem. 2020;44(8):e13333. doi:10.1111/jfbc.13333
U.S. Department of Agriculture. FoodData Central.Kale, raw.
U.S. Department of Agriculture. FoodData Central.Tahini.
National Institute of Arthritis and Musculoskeletal and Skin Diseases.Exercise for Your Bones.
Berman NK, Honig S, Cronstein BN, Pillinger MH.The effects of caffeine on bone mineral density and fracture risk.Osteoporos Int. 2022;33(6):1235-1241. doi:10.1007/s00198-021-05972-w
Godos J, Giampieri F, Chisari E, Micek A, Paladino N, Forbes-Hernández TY, Quiles JL, Battino M, La Vignera S, Musumeci G, et al.Alcohol Consumption, Bone Mineral Density, and Risk of Osteoporotic Fractures: A Dose–Response Meta-Analysis.International Journal of Environmental Research and Public Health. 2022; 19(3):1515. https://doi.org/10.3390/ijerph190315
