{"id":298587,"date":"2025-11-18T06:40:16","date_gmt":"2025-11-18T06:40:16","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/298587\/"},"modified":"2025-11-18T06:40:16","modified_gmt":"2025-11-18T06:40:16","slug":"the-14-best-foods-for-strong-bones-according-to-dietitians","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/298587\/","title":{"rendered":"The 14 Best Foods for Strong Bones, According to Dietitians"},"content":{"rendered":"

As we age, our bone density gradually declines and our risk of osteoporosis<\/a> rises. This process speeds up after menopause<\/a>, per the Bone Health and Osteoporosis Foundation<\/a>, with women losing up to 20% of their bone density in the five to seven years following the transition. So, incorporating foods for strong bones into your diet is key.<\/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 says 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<\/a>, protein, and polyphenols,\u201d says 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 tasty bone health-boosting foods to add to your plate.<\/p>\n

Best foods for strong bonesCottage cheese<\/p>\n

\u201cCottage cheese is an excellent source of protein<\/a> and calcium,\u201d says 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. \u201cPrune\u2019s bone benefits likely stem from their richness in polyphenols, vitamin\u202fK, potassium, boron, and other nutrients supportive of bone health,\u201d Routhenstein says. <\/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 explains 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 says Routhenstein. Antioxidant-rich blueberries, which Dr. Wiznia recommends, 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 recommends 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 suggests adding sardines to your plate to keep bones strong. \u201cSardines with bones contain highly bioavailable calcium plus vitamin\u202fD, which enhances calcium absorption,\u201d explains Routhenstein, who also recommends 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 recommend 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<\/a>, and they also contain about 7 grams of protein per large egg,\u201d Davis says. <\/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 explains Routhenstein.
<\/p>\n

Salmon<\/p>\n

Like sardines, salmon is a great source of vitamin D and omega-3s. According to a new study published in Frontiers in Nutrition<\/a>, higher dietary intake of omega-3 fatty acids is associated with a lower risk of osteoporosis. \u201cIt provides about 66% of your daily value of Vitamin D in a 3.5-ounce serving, and is also low in mercury,\u201d says Davis of Chilean salmon. \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<\/a>, protein, and isoflavones that work together to enhance calcium absorption and support bone mineralization,\u201d says 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 says 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<\/a>,\u201d says 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 says.<\/p>\n

Avocados<\/p>\n

\u201cAvocados are rich in boron, a trace mineral that supports bone health by enhancing calcium, magnesium, and vitamin D metabolism, reducing urinary calcium excretion, and helping slow bone loss associated with osteopenia and osteoporosis,\u201d explains Routhenstein. The National Institutes of Health (NIH)<\/a> notes that adults should consume at least 1 milligram (mg) of boron a day, which is the amount found in one small to medium avocado.<\/p>\n

Foods to avoid for strong bones<\/p>\n

In addition to enjoying the foods above, Dr. Wiznia suggests limiting your intake of the following foods that won\u2019t help support your bone health (but remember, everything is okay in moderation):<\/p>\n

Processed carbohydrates, like bread, bagels, and cereal Rice and pasta Potatoes Soft drinks and alcohol Foods with substantial added sugarRelated Stories<\/p>\n","protected":false},"excerpt":{"rendered":"As we age, our bone density gradually declines and our risk of osteoporosis rises. This process speeds up…\n","protected":false},"author":2,"featured_media":298588,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[61],"tags":[979,155609,874,97,873,269,155608],"class_list":{"0":"post-298587","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-content-type-how-to-service","9":"tag-contentid-a44bab2b-c8ba-4b72-a665-a6efbd451206","10":"tag-displaytype-standard-article","11":"tag-health","12":"tag-locale-us","13":"tag-nutrition","14":"tag-shorttitle-dietitians-say-to-eat-these-foods-for-strong-bones"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/298587","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=298587"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/298587\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/298588"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=298587"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=298587"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=298587"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}