Bone Boosters: Best Foods for Keeping Them Strong

Listen to older people talk and you often hear about someone who fell and broke their hip, arm, leg, or other bones.  I visited a childhood friend recently and her arm was in a cast as she had fallen off her bicycle.  But one doesn’t have to be old to break a bone.  A relative was playing flag football, tripped due to a hole on the field, fell and broke her ankle. What foods can you add to your diet to boost bone health and to have stronger bones?

What are some ways we can strengthen our bones? 

• Diet:  adequate intake of certain vitamins and minerals are needed for strong bones.

• Exercise:    Weight-bearing activities like walking, running, and strength training are great for bone health.  Lifting weights and strength training are 2 ways to “promote new bone growth and maintain existing bone structure”.  

What nutrients are essential for building and maintaining bone density?

• Calcium:  almost everyone knows you need calcium for strong bones but so many people, especially women have diets low in calcium.  Our bodies actually store calcium in our bones and calcium is the main mineral in our bones.
• Magnesium:  Most people are unaware that the mineral magnesium helps maintain bone density. 
• Phosphorus:  A mineral that works with phosphorus to build strong bones.
• Vitamin D:  Look at any milk carton and you will see it is fortified with vitamin D.  Vitamin D is important as it helps our body absorb the calcium in our diet. 
• Vitamin K:  A vitamin that helps increase the density of our bones, helps reduce the risk of fractures, and “activates proteins needed for bone formation and mineralization (a process that makes bones strong).” A study found that women who don’t get enough vitamin K are “more likely to break a hip”.

What foods are considered “bone boosters?

• Dairy:  So important for bone health as real cow’s milk provides much needed calcium, vitamin D and a very high-quality protein.   You can choose whole, 2%, or non-fat cow’s milk as all provide calcium, vitamin D and protein.  Yogurt, Greek or regular, is also a good choice. Women may want to choose regular yogurt as it is higher in calcium.  “Regular yogurt has more calcium than Greek yogurt because the straining of Greek yogurt removes some of the calcium”.  Cheese is also a good source of calcium and protein but may or may not be a good source of vitamin D.  Cottage cheese is usually fortified with vitamin D.
• Prunes:  Even I was surprised to learn prunes are good for your bones.  Why?  Prunes provide vitamin K, potassium, magnesium, and boron.  All help to preserve bone density and strength particularly in the hip and tibia.   One study found that women who ate 5-6 prunes a day for a year, had no measurable loss of bone density.  Don’t like prunes?  Try some prune juice. 
• Leafy greens:  The only “greens” most of my students ate was a bit of lettuce on a hamburger.  Greens like spinach, kale, collard greens, Romaine lettuce, Swiss chard, Arugula, and broccoli are rich sources of vitamin K.  Microgreens are also a good source of vitamin K.  I had a student who grew microgreens in his basement.  He was proud of trying different microgreens and would tell the class about “harvesting” his crop of microgreens. 
• Collagen:  An important protein for bone health.  Collagen helps in the formation and maintenance of your bones.  People may take collagen peptides as a supplement which is collagen broken down into a form that is more easily digestible.  As we age, our bodies produce less collagen and this can lead to a reduction in bone density.  Studies have found that supplementing one’s diet with collagen can not only improve bone density but may also “slow the progression of osteoporosis”.  Besides supplements there are collagen rich foods including “bone broth, chicken skin, and fish skin”.  A relative has added some chicken bone broth to their day to add a good source of collagen to their diet. (See:  What are the health benefits of collagen?)  
• Nuts:  As noted in previous blog posts, a handful of nuts a day is a healthy habit to adopt.  Dr. Oz suggested this practice years ago.  What do nuts have to do with your bones?  Nuts are a great source of magnesium, needed for bone formation.  Adequate magnesium intake supports bone density and can help prevent osteoporosis.  Or instead of nuts, enjoy some peanut butter, another good source of magnesium.  (See:  What are the health benefits of peanut butter?)  

Conclusion:  In conclusion, maintaining strong bones is essential for a healthy and active lifestyle.  It’s not just about aging: bone health affects everyone.  Ensuring adequate intake of key vitamins and minerals through a balanced diet, along with regular weight-bearing exercises, can significantly boost bone density and strength.  Remember to include calcium-rich dairy, magnesium-packed nuts, vitamin K from leafy greens, and protein from collagen sources into your day.  By making these bone-boosting foods and habit part of your routine, you can help prevent fractures and maintain a robust skeletal system at any age.  Here’s to strong bones and a stronger you!  

 

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