Best Foods for Bone Health

Around menopause, falling estrogen levels speed bone loss, raising the risk of osteoporosis, a disease that weakens bones and makes fractures more likely. While no single food can prevent osteoporosis, what you eat matters. A balanced diet that includes calcium and vitamin D, along with protein, magnesium, vitamin K, and other key nutrients, helps support strong bones as you age.

Milk, yogurt, and cheese are some of the richest natural sources of calcium, the mineral that gives bones much of their strength and structure. An 8-ounce serving of plain low-fat yogurt provides about 415 milligrams of calcium. A cup of milk has roughly 275 to 300 milligrams. Milk is usually fortified with vitamin D, which helps your body absorb calcium. Some yogurts are fortified, too. Cheese adds calcium as well, though amounts vary by type. Dairy products also contain protein, another important building block for bone.

These upstream swimmers are among the best natural food sources of vitamin D, which helps your body absorb calcium and maintain strong bones. Salmon also provides protein, which supports both bone and muscle. Adding salmon to your diet doesn't have to cost a lot. Fresh is great, but frozen and canned varieties offer the same core nutrients at a lower price. If you choose canned salmon with the soft bones included, you'll get an extra boost of calcium, too.

These tiny little fish pack a lot of bone-supporting nutrition into a small, inexpensive package. Because you eat their soft bones, they're a rich source of calcium, and they also come with vitamin D and protein. Canned sardines are shelf-stable, widely available, and often cost less than fresh fish, making them an easy, budget-friendly way to add more bone-building nutrients to your diet. Try them on whole-grain toast, in salads, or tossed with pasta and vegetables.

Tofu can be a great source of calcium, but not all brands are the same. Some types made with calcium-containing ingredients provide several hundred milligrams per serving, while others offer much less. Check the nutrition facts on the label and look for tofu that gives you about 20% of the daily value for calcium per serving. Tofu is also high in protein, which healthy bones need. Add it to stir-fries, soups, grain bowls, or salads.

You don't have to consume dairy to get calcium and vitamin D from milk. Many soy, almond, and oat milks have these nutrients added, but amounts vary by brand. Check the label and choose one that offers roughly 20% or more of your daily recommended calcium per serving. The nutrient content in soy milk aligns most closely with cow's milk. It usually has more protein than other plant milks, too. Shake the carton before pouring, since added calcium can settle at the bottom.

Beans and lentils are an affordable way to add plant protein and magnesium to your diet, both of which help support healthy bones. Black beans, pinto beans, kidney beans, chickpeas, and lentils all count. You can use dried beans and lentils or save time with canned versions. If you choose canned, look for low-sodium or no-salt-added options, or rinse them before eating to reduce some of the sodium. Add them to soups, salads, grain bowls, tacos, or stews for an easy bone-friendly boost.

Leafy greens offer several bone-building nutrients. Collard greens, mustard greens, kale, spinach, and bok choy are rich in vitamin K, which plays a key role in maintaining strong bones. Many greens also contain calcium. Kale and bok choy may be the best sources. Spinach has calcium too, but the body doesn't absorb it quite as well. Mixing up your greens gives you a wider range of bone-supporting nutrients. If you take warfarin, a blood thinner, tell your doctor before suddenly increasing your leafy greens.

Almonds pack magnesium, calcium, and protein into one easy snack. But don't stop there. Pumpkin, chia, and sesame seeds, peanuts, and cashews also supply nutrients that help support healthy bones. Both nuts and seeds are especially good sources of magnesium, a mineral involved in bone formation, while chia and sesame seeds can add calcium, too. Sprinkle any of these crunchy delights over yogurt, oatmeal, or salads, blend them into smoothies, or enjoy a small handful as a snack.

Prunes may do more for bones than you'd expect. In a 12-month randomized trial of postmenopausal women — albeit sponsored by the California Prune Board — those who ate about five to six prunes a day (50 grams) maintained hip bone mineral density, while women in the control group lost bone density. Prunes give you vitamin K, potassium, and other compounds that may support bone health. Try them on their own, chopped into oatmeal, or added to yogurt or salads. Go slow when you add any high-fiber foods to your diet to help avoid bloating and cramping.

Fortified breakfast cereal can be an easy, budget-friendly way to start your day with bone-supporting nutrients. Many cereals have vitamin D added, and some are fortified with calcium and other minerals, too. Because the amounts vary widely, check the labels and compare brands. Pairing cereal with dairy milk or a fortified plant milk can boost the calcium and vitamin D even more. For an everyday option, look for a brand that's relatively low in added sugar and gives you some fiber.

Mushrooms can be a great source of vitamin D—if they’ve been exposed to ultraviolet (UV) light. UV triggers mushrooms to produce vitamin D, much like sunlight helps your skin make it. It’s recommended you get 600 IUDs of vitamin D a day. A half-cup of UV-exposed white mushrooms may provide as much as half of that. Regular mushrooms may contain very little of this nutrient, so look for “vitamin D mushrooms” on the package. Or give them some sun yourself: Slice them and place them in direct midday sunlight for about 15 to 30 minutes.