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Maintaining strong bones is important for overall health and mobility, and reducing our risk of conditions like osteoporosis. Alongside exercising regularly and maintaining a healthy weight, diet is key when it comes to bone health – and research shows that certain foods may be particularly beneficial.
With this in mind, we’ve partnered with the Royal Osteoporosis Society (ROS) to bring you 12 of the best foods for bone health. The ROS is the UK’s largest national charity dedicated to improving the diagnosis, treatment, and prevention of osteoporosis, and equipping people with information and support to look after their bones.
By becoming an ROS member, you’ll join the ROS family and have everything you need to help you build strong healthy bones for life. From just £2 a month, you’ll receive ongoing advice and support from bone health experts, have access to a members magazine with the latest information on osteoporosis, and be able to connect with others through events and volunteer groups.
What nutrients are important for bone health?
Eating a varied, balanced diet is the most important foundation for bone health. However, several nutrients are particularly key for building healthy bones. We’ll cover some of these below.
Calcium
Calcium is the most abundant mineral in the body and is essential for general body function – particularly for bone health. Roughly 99% of all calcium in the body is found in the bones, making it key for keeping them strong and healthy.
You can read more about the role of calcium in bone health on the ROS website. The ROS also has a useful guide to identifying calcium-rich foods.
Vitamin D
The body relies on vitamin D to absorb and store calcium in skeletal tissue. This means that, without enough vitamin D, we can’t enjoy the full benefits of upping our calcium intake.
You can read more about the role of vitamin D in bone health on the ROS website. They also have a guide to choosing vitamin D-rich foods.
Protein
Multiple studies have linked high-protein diets with various benefits for bone health. In particular, research has linked it with better bone density later in life and a reduced risk of osteoporosis and fractures.
This is mainly because protein makes up a major part of bone mass and volume. You can read more about the role of protein in bone health on the ROS website.
B vitamins
According to the ROS, B vitamins are important for bone health because, among other things, they help to produce bone-building cells, regulate calcium absorption, and control levels of homocysteine (a marker of inflammation).
Vitamins C and E
Vitamins C and E are among the most powerful antioxidants, helping to protect body cells (including bone cells) from damage caused by free radicals (unstable molecules). According to the ROS, if left to build up, free radicals can weaken bones.
Vitamin C also helps the body produce bone-forming cells and is involved in collagen production – a type of protein needed for bone formation.
Vitamin K
The ROS lists vitamin K as another nutrient worth prioritising for bone health – largely because it activates a protein called osteocalcin, which helps build and heal bones.
Fatty acids
Fatty acids, such as omega-3 and omega-6, help the body absorb vitamins like D, E, and K and are thought to promote healthy bones.
Potassium
Manganese and other trace elements
Research has found that people with osteoporosis often have low levels of trace elements such as manganese, zinc, and copper.
Head over to the ROS website to read more about minerals for bone health.
Osteoporosis guidance, support groups & exclusive benefits
Join the Royal Osteoporosis Society and be part of a community.
From just £2 per month, you’ll receive ongoing advice and support from our bone health experts. Plus, exclusive member offers and benefits!
12 of the best foods for bone health
Now we know some of the most important nutrients for bone health, what are some of the best food sources?
Note: This is not an exhaustive list. Check out the ROS’ guide to nutrition for bones to learn more, which also includes information on foods to avoid. Or, check out their fantastic collection of bone-healthy recipes.
1. Dried figs
Dried figs are a good source of calcium, potassium, and magnesium – all of which help to build strong, healthy bones. They’re particularly rich in calcium, with some studies showing they contain over three times as much as other fruits. Dried figs are also high in antioxidants, which help to prevent cell damage.
Dried figs make a delicious snack to enjoy with cheese, and can be incorporated into various recipes, such as granola bars.
2. Fatty fish
Fatty fish, such as salmon, sardines, and mackerel, are beneficial for bone health because they contain calcium and vitamin D, and are rich in omega-3 fatty acids. Take this study, which found that fatty fish had protective effects on hip bone mineral density in older adults.
Check out this delicious baked salmon recipe from the ROS, served with roasted peppers and potatoes if you’d like to up your intake.
3. Tofu
Studies suggest that soy-based foods such as tofu may improve bone health – particularly in women. For example, in this study, higher soy intake was linked with better bone mineral density in postmenopausal women.
Soy is a great source of calcium, protein, and polyphenols (powerful antioxidants), which research suggests may help to prevent bone disease.
Tofu is delicious and versatile; it makes a tasty addition to various recipes, including curries, stir-fries, and wraps. Why not try making these curried tofu wraps from the ROS?
4. Chia seeds
Though tiny, chia seeds are packed with several bone-boosting nutrients, including magnesium, phosphorus, calcium, and omega-3.
In this study, rats who ate chia seeds daily for 13 months had significantly higher bone mineral density than a control group. Researchers put these effects largely down to the chia seeds’ omega-3 content.
So why not try adding a sprinkle of chia seeds to your breakfast? Or make an indulgent and healthy chia pudding?
Live well with osteoporosis – join the ROS community
Join the Royal Osteoporosis Society today.
You’ll get a regular magazine delivery full of expert advice and exclusive content on exercise, nutrition, medicines & life with osteoporosis. And more!
5. Almonds
Almonds are full of several bone-boosting nutrients, including calcium, copper, magnesium, protein, zinc, manganese, and vitamin K. So much so that experts recommend eating almonds to make sure you get enough of these nutrients.
Almonds make a fantastic snack on their own and can also be enjoyed in various recipes, including this tasty prune and almond mixed grain biriyani from the ROS.
6. White beans
As well as being a rich source of fibre and protein, white beans (such as cannellini beans) contain a good amount of calcium.
White beans are delicious in soups and curries. Check out our list of hearty bean recipes for inspiration.
7. Dairy products
Dairy products, including milk, cheese, and yoghurt, are some of the best sources of calcium around. Many dairy products are also fortified with vitamin D.
8. Leafy green vegetables
Green leafy vegetables, including broccoli, kale, collards, cabbage, and Swiss chard, are a great source of calcium – as well as several key vitamins and minerals like magnesium and vitamins C and K.
To up your intake, why not add a serving of leafy greens to your dinner? Or blitz them into a pasta sauce if you’d prefer to mask their taste!
Osteoporosis guidance, support groups & exclusive benefits
Join the Royal Osteoporosis Society and be part of a community.
From just £2 per month, you’ll receive ongoing advice and support from our bone health experts. Plus, exclusive member offers and benefits!
9. Bell peppers
According to research, bell peppers may help to protect bone and cartilage cells – largely due to their high vitamin C content.
Bell peppers also contain manganese and other trace minerals, which are linked with a lower risk of osteoporosis.
There are plenty of ways to enjoy bell peppers; for example, served with hummus, in a crunchy salad, or as part of a hearty recipe.
10. Prunes
Studies have linked eating prunes with improved bone health, largely because of their high vitamin K and potassium content and anti-inflammatory properties. For example, this study found that post-menopausal women who ate five to six prunes daily maintained better bone mineral density in their hips.
Prunes can be enjoyed as a snack on their own or in various baking recipes. Why not try this prune and passionfruit drizzle cake from the ROS?
11. Grapes
Grapes contain several vitamins and minerals that may help to prevent osteoporosis, including manganese, potassium, and vitamins B, C, and K.
This study found animals fed a grape-rich diet had stronger and thicker thighbones and better calcium retention in their bones. Another eight-week study revealed that rats who ate freeze-dried grape powder had better bone absorption and calcium retention than those who weren’t fed the powder.
Grapes are also a brilliant source of resveratrol, a type of polyphenol believed to improve bone density. In this two-year study of post-menopausal women, taking resveratrol twice a day improved bone mineral density, slowed bone loss, and reduced the risk of major fractures.
12. Blueberries
In this study, blueberries were found to improve bone health and increase bone mineral density in postmenopausal women. These benefits may be linked to blueberries’ polyphenol content, which has been found to help prevent bone loss and increase bone formation.
Blueberries make a delicious snack on their own and can be added to several recipes, too. Enjoy them as a sweet breakfast topper or with a serving of Greek yoghurt and honey.
Live well with osteoporosis – join the ROS community
Join the Royal Osteoporosis Society today.
You’ll get a regular magazine delivery full of expert advice and exclusive content on exercise, nutrition, medicines & life with osteoporosis. And more!
Final thoughts…
Maintaining strong, healthy bones is key for overall health and quality of life. And luckily, there are plenty of foods that can help you keep them in top condition.
For more support, you might like to consider becoming a member of the ROS. From just £2 a month, you’ll receive ongoing advice and support from bone health experts, access to a members magazine with the latest information on osteoporosis, and have the opportunity to connect with others through events and volunteer groups.
Which of these foods do you currently include in your diet? Will you be trying anything new after reading our article? We’d be interested to hear from you in the comments below.
