5 Foods to Support Bone Health

MAY IS NATIONAL OSTEOPOROSIS AWARENESS MONTH AND WE’RE TALKING ABOUT HOW TO KEEP THOSE BONES HEALTHY AND STRONG!

What do we always hear about healthy bones? Drink milk and get enough calcium. While drinking milk will certainly make sure you’re getting some quality calcium in your diet – it’s not just about the calcium! And you need more than just a glass of milk to keep your bones strong.

Having strong bones is essential to living your healthiest life! Our bones physically support us throughout our daily activity and need to be nourished just like our muscles. Improper care of our bones can lead to osteoporosis, a weakening of the bones by decreased bone mass. This can lead to increased fracture risk and injury, especially later in life, so it is important to get an adequate amount of the nutrients needed to support maintaining bone mass and strength.

It may seem like a no-brainer to eat nutrient-rich foods that support whole-body health, but fractures from osteoporosis are actually very common! According to the National Osteoporosis Foundation (NOF), approximately 50% of women and 25% of men over the age of 50 will break a bone from poor bone health (1).  Various health and medical conditions can increase the risk of developing osteoporosis as well, such as autoimmune disorders, digestive disorders like celiac disease or inflammatory bowel disease, cancer, diabetes, and eating disorders (1). These individuals may have increased needs and should consult their medical care teams for exact recommendations.

WHY ARE WOMEN AT HIGHER RISK?

Estrogen plays an important role in bone formation and maturation (2). Decreased estrogen levels or even estrogen deficiencies in women can increase the risk for loss of bone mass leading to increased risk of fractures related to osteoporosis. In menopausal women, estrogen levels decrease (2), which is why fracture risk increases so much after the age of 50. Women of all ages should be cognizant of their calcium and vitamin D intake in order to maintain bone health throughout all stages of life.

“SO WHAT SHOULD I BE EATING TO MAKE SURE MY BONE HEALTH IS ON POINT?!”

Calcium recommendations can vary depending on your gender and age, but 600-1200 mg fits the bill for most people.  On top of calcium and vitamin D, there are a couple other important nutrients that contribute to bone health, these include: 

Vitamin K
Magnesium
Phosphorus
Potassium
Protein

Each nutrient plays its role in keeping our bones strong and maintaining healthy bone mass – but let’s get to the food! Fortunately, these nutrients are plentiful in a well-balanced, plant-based diet and there are tons of options to add to your daily regimen to make sure your needs are being met! These are my five favorite foods to eat for healthy bones!

5 FOODS THAT SUPPORT HEALTHY BONES

DAIRY//:

There is truth in those “got milk?” ads! Low-fat dairy products like milk, cheese, and yogurt are great sources of calcium and vitamin D, as well as magnesium and phosphorus. Just one eight ounce glass of fat-free milk has up to 30% of your daily calcium needs (3)! Some brands even fortify their dairy products with vitamin D which increases calcium absorption, making sure you get the most out of your calcium intake.
*** Watch out if you’re only buying Greek yogurt! While they are higher in protein, the calcium and vitamin D content can run much lower than standard yogurt varieties (3). 

SALMON//:

Eating enough protein to support healthy muscle growth and maintenance can protect bones and increase their strength. Protein makes up 20-30% of overall bone mass (5). Salmon contains about 25g of protein in 4 oz., which can meet up to 30-40% of your daily protein needs! Salmon, and other fish, contain phosphorus which plays a role in bone mineralization (4) and may reduce acidic effects of foods that could be harmful to bones (4).

DARK LEAFY GREENS//:

Spinach, kale, and collards are great ways to get vitamin and magnesium, which have been evidenced to aid in bone health. Magnesium aids in the regulation of calcium and magnesium and is beneficial in combination with these nutrients (4). Spinach specifically is high in calcium – just one cup cooked contains up to 25% of your daily needs and well as a healthy dose of magnesium and vitamin K. 

NUTS AND SEEDS//:

A great plant-based option for protein, calcium, and magnesium? Try a handful of your favorite nut or seeds! Almonds specifically have been shown to reduce the risk of developing osteoporosis due to their calcium, magnesium, and flavonoid levels (6). 

SOY//:

From soybeans to tofu, soy proteins are a vegan/ vegetarian-friendly bone-boosting food! They are high in calcium, phosphorus, and protein content making them a well-rounded beneficial option. Isoflavones, which have caused some controversy in the past, have been evidenced to have positive effects on bone turnover and specifically promote spinal bone mass maintenance (6). Isoflavones can also slow bone mineral loss, having a similar effect as estrogen levels (6). 

DO YOU NEED A SUPPLEMENT?

While supplements should never replace dietary sources of nutrients essential for health, supplements can be helpful in doing just that – supplementing! Calcium supplements can be helpful for vegetarians or vegans who opt out of dairy consumption, especially if soy products are off the menu. If you do choose to take a calcium supplement, I recommend using one that has vitamin D as well! 

OTHER HEALTHY HABITS TO SUPPORT BONE HEALTH?

Moderate intensity activity and strength training support healthy bones and can increase bone mass. Staying active even in older age can decrease your risk of developing osteoporosis and reduce your risk of fracture. Activity performed by athletes can reduce the risk of injury, so it is important to cross-train to include strength training into your training regimen.  

Keeping your bones healthy doesn’t have to be complicated, or involve huge lifestyle changes. Try adding in a couple of these foods into your meals this month, and keep those bones strong for life!

NutritionMallory ChoateComment