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Bone health is important at any age, but especially for women during and after menopause<\/a>. During these years, bone density declines drastically<\/a>\u2014unless you\u2019re taking the right steps to combat the drop. One such step is to fill your plate with a variety of foods for strong bones to help your body continue to build and maintain bone as you get older.<\/p>\n Meet the experts: Daniel Wiznia, M.D.<\/a>, an associate professor of orthopaedics at Yale School of Medicine; Michelle Routhenstein, M.S., R.D., C.D.C.E.S., C.D.N., a preventive cardiology dietitian at EntirelyNourished.com<\/a>; Amy Davis, R.D., L.D.N.<\/a>, a registered dietitian based in New Orleans.<\/p>\n \u201cA high-protein, low-carbohydrate<\/a> diet is best for promoting bone health,\u201d said Daniel Wiznia, M.D.<\/a>, an associate professor of orthopaedics at Yale School of Medicine. There are also a handful of nutrients that you should prioritize. \u201cFor someone looking to support bone health through diet, the focus should be on including adequate amounts of nutrient-dense whole foods rich in calcium, vitamin D, magnesium, phosphorus, vitamin K, protein, and polyphenols,\u201d said Michelle Routhenstein, M.S., R.D., C.D.C.E.S., C.D.N., a preventive cardiology dietitian at EntirelyNourished.com<\/a>. \u201cThese nutrients are essential for bone mineralization, strength, and maintenance.\u201d<\/p>\n Here, experts share the best foods to enjoy to help keep your bones strong and healthy.<\/p>\n Best foods to boost bone healthCottage cheese<\/p>\n \u201cCottage cheese is an excellent source of protein and calcium,\u201d said Dr. Wiznia. It also contains selenium, a trace mineral that plays a role in maintaining bone mineral density, per research in the journal Molecules<\/a>. <\/p>\n Prunes<\/p>\n A study published in the American Journal of Clinical Nutrition<\/a> found that eating just five or six prunes a day helped postmenopausal women prevent loss of bone density, potentially reducing fracture risk. \u201cPrunes\u2019 bone benefits likely stem from their richness in polyphenols, vitamin K, potassium, boron, and other nutrients supportive of bone health,\u201d Routhenstein said.<\/p>\n Greek yogurt<\/p>\n \u201cGreek yogurt<\/a> is rich in both calcium and protein, two nutrients important for bone maintenance. Calcium provides the raw material for bone tissue, whereas protein helps protect the existing bones,\u201d explained Amy Davis, R.D., L.D.N.<\/a>, a registered dietitian based in New Orleans.<\/p>\n Blueberries<\/p>\n \u201cOsteopenia and osteoporosis are inflammatory conditions, so it is also important to include anti-inflammatory foods that help reduce oxidative stress and slow bone loss,\u201d said Routhenstein. Antioxidant-rich blueberries, which Dr. Wiznia recommended, are one of the best anti-inflammatory foods you can choose.<\/p>\n Peanut butter<\/p>\n This creamy spread is rich in protein and contains some calcium and selenium, which is why Dr. Wiznia recommended it. For the most health perks, look for peanut butter<\/a> that contains only peanuts; some salt is also okay.<\/p>\n Sardines<\/p>\n Dr. Wiznia suggested adding sardines to your plate to keep bones strong. \u201cSardines with bones contain highly bioavailable calcium plus vitamin D, which enhances calcium absorption,\u201d explained Routhenstein, who also recommended them. \u201cThey are also rich in anti\u2011inflammatory omega\u20113 fatty acids, EPA and DHA, that protect bone tissue.\u201d<\/p>\n Eggs<\/p>\n Both Davis and Dr. Wiznia recommended incorporating eggs into your diet if you want to keep bones strong. \u201cEggs are one of the few food sources that naturally contain vitamin D, and they also contain about 7 grams of protein per large egg,\u201d Davis said.<\/p>\n Sauerkraut<\/p>\n \u201cSauerkraut is fermented cabbage that is rich in vitamin K2, which plays a role in directing calcium into the bones and preventing it from depositing in soft tissues like the arteries,\u201d explained Routhenstein. If you don\u2019t like sauerkraut, kimchi is another form of fermented cabbage that would deliver the same benefits.<\/p>\n Salmon<\/p>\n Like sardines, salmon is a great source of vitamin D and omega-3s. According to a study published in Frontiers in Nutrition<\/a>, higher dietary intake of omega-3 fatty acids is associated with a lower risk of osteoporosis. \u201cChilean salmon provides about 66% of your daily value of Vitamin D in a 3.5-ounce serving, and is also low in mercury,\u201d said Davis. \u201cSalmon also provides high-quality protein that helps protect bone strength.\u201d<\/p>\n Calcium-set tofu<\/p>\n \u201cCalcium-set tofu provides not just calcium, but a whole food matrix of magnesium, protein, and isoflavones that work together to enhance calcium absorption and support bone mineralization,\u201d said Routhenstein. Calcium-set tofu is the technical name for tofu that contains added calcium.<\/p>\n Cherries<\/p>\n \u201cCherries are rich in antioxidants and polyphenols, helping to reduce inflammation and oxidative stress, which supports bone maintenance,\u201d said Routhenstein. Research in Frontiers in Physiology<\/a> explains that bone is constantly being remodeled, with new bone being created and old bone being destroyed (or resorbed). Excess inflammation can cause more bone to be destroyed than created, so foods that help reduce inflammation can counteract this process.<\/p>\n Collard greens<\/p>\n \u201cCollard greens and other leafy greens contain a few different key nutrients for bone health, including calcium, magnesium, and vitamin K,\u201d said Davis. \u201cThese contribute to bone mineralization and help prevent bone breakdown.\u201d<\/p>\n Medjool dates<\/p>\n \u201cThis fruit also contains bone-supporting nutrients, including calcium, potassium, manganese, and copper that support bone cell activity, bone formation, and mineralization,\u201d Davis said of chewy-sweet dates.<\/p>\n Avocados<\/p>\n