What Foods You Should and Shouldn’t Eat

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 the health of our bones.

“Bones are just like any other part of the body,” explains registered dietitian Julia Zumpano, RD, LD. “We grow our bones, build them, and support them with the foods we eat. And we can damage them with the foods we eat. It can definitely go both ways.”

Believe it or not, our bones are living tissues that constantly grow and change throughout our lives. Because of this, they can largely take care of themselves. But as Zumpano points out, certain health conditions like osteoporosis can cause your bones to become more brittle and weak.

“We have just over 200 bones in our body,” she explains. “Their job is to give our body shape and protect our internal organs. They help us carry out every movement we make every day.”

As strong as our bones are, they are not invincible. 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 there’s more to it. Zumpano shares the best type of diet for healthy bones.

Nutrients Essential for Healthy Bones

As a child, you may remember being told that drinking your milk would give you strong bones because it contains a mineral called calcium. That is still true, but you may not know that many other nutrients contribute to optimal bone health.

“Some are more effective than others, but it’s important to get the most out of all your nutrients,” Zumpano emphasizes.

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 crucial role in muscle function and nerve transmission, while also helping to release hormones.
• Vitamin D: Think of vitamin D as calcium’s right hand. It helps your body absorb calcium and balances calcium and phosphate levels in your blood. Vitamin D also regulates bone remodeling, which is when old bone tissue is replaced with new bone tissue. That’s why a vitamin D deficiency can lead to weakened bones and a greater risk of fractures.
• Vitamin K: Vitamin K is needed for the synthesis of osteocalcin, a protein that helps strengthen bones. It helps activate a protein that binds with 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 go a long way in helping your bone health. Vitamin C specifically helps with the synthesis of collagen, a protein that makes up 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 breakdown.

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 just limited to eating dairy every day. In fact, you can create a complete diet that’s interesting, colorful, and keeps your bones strong and healthy.

“There are many non-dairy, fortified foods such as orange juice, milk substitutes, and tofu. Plant foods that are natural sources of calcium include spinach, sesame seeds, and almonds,” Zumpano says.

Food to eat

This is what’s on the menu for good bone health:

Dairy products

Dairy products are a great option for healthy bones. Because dairy products are rich in nutrients like calcium and vitamin D, you are strengthening your bones with every spoonful of yogurt or sip of milk.

This includes, among others, the following foods:

• Cottage cheese.
• Yogurt.
• Cheese.
• Milk.

“If you are intolerant to lactose in dairy products, consider lactose-free varieties or opt for plant-based, fortified dairy alternatives,” Zumpano advises.

Fruits and vegetables

If it’s green and leafy, your bones will probably love it. Leafy greens are a rich source of calcium, magnesium, and vitamin K.

This includes, among others, the following types of fruits and vegetables:

• Spinach.
• Cabbage.
• Broccoli.
• Kale.
• Kale.

Additionally, fruits can help by supporting collagen production, which can help keep bones strong. Especially fruits high in vitamin C, such as:

• Oranges.
• Lemons.
• Grapefruit.
• Red peppers.
• Strawberries.

Fatty fish

Vitamin D is abundant in fish. Studies have also shown that fish can help strengthen bone quality and possibly prevent bone loss. But you’ll want to focus more on cold-water fish, Zumpano explains.

This includes, among others, the following fish:

• Salmon.
• Mackerel.
• Herring.
• Sardines.
• Tuna.
• Trout.

“Fish is also a phenomenal source of protein, and also vitamin D,” she adds. “So you get both benefits.”

Nuts and seeds

They may be small, but they pack a big punch. 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 healthy bones include:

• Almonds.
• Sesame seeds.
• Sunflower seeds.
• Pistachios.
• Chia seeds.

Not sure how to incorporate them into your diet? Nuts can be a great healthy snack or a perfect topping for a salad, soup or even dessert.

Tofu and soy products

Soy products are rich in calcium and protein, making them good for your bone health, especially if you follow a plant-based or dairy-free diet.

Soy products that you can include in your diet include:

• Tofu.
• Edamame, or cooked soybeans.
• Soy milk.
• Tempeh.
• Natto, or fermented soybeans.

Foods to avoid

While some foods can help build bone, others can cause problems. If you really want to rethink your diet to maximize your bone health, there are a few things you should cut out of your meals.

To keep your bones healthy, it’s best to avoid the following foods:

• Foods High in Sodium: Excessive sodium intake can increase the amount of calcium you remove from your body 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 consume 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 sodas containing phosphoric acid, which can cause an imbalance of phosphorus to calcium. Soda intake has been correlated with an increased risk of bone fractures.
• Caffeine: High caffeine intake, found in coffee, tea, energy drinks, and some sodas, can cause calcium to leave your body faster, which can affect bone density (especially if you don’t get much calcium). While 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 involved in bone health. Chronic heavy drinking can lead to decreased bone density and increased risk of fractures. If you choose to drink alcohol, try to do so in moderation and follow recommended guidelines.

Boning

If you want to monitor your bone health, your diet is an important part of that. Making sure you get enough nutrients, such as calcium, vitamin D, vitamin K, magnesium, and omega-3 fatty acids, can help improve bone strength and density and potentially prevent osteoporosis.