Want Strong Bones? Eat These 4 Foods!

1 min

Did you know that you can help promote bone health no matter what your age? It’s not difficult – simply add the following foods to your diet:

1. Dairy products. If tolerated, they are a great source of calcium, an essential mineral that is important to bone health. They can also be a good source of vitamin D, also helpful for bone health. Choose organic, full fat versions as a health preference. Fully grass-fed versions are becoming more mainstream as well and are best in terms of a more anti-inflammatory fat ratio.
2. Non-dairy calcium-rich foods. Sardines, canned salmon (with soft bones), dark leafy greens, whole soy foods like tofu, and calcium-fortified products such as unsweetened soymilk or almond milk are good calcium-rich options for those who don’t eat dairy.
3. Whole vegetables and fruit. They provide potassium, magnesium, vitamin C and beta-carotene, all of which have been linked to higher total bone mass.
4. Food sources of magnesium. Spinach, tofu, almonds, broccoli, lentils, pumpkin seeds and sunflower seeds are good sources of this essential mineral, which is vital for healthy bones along with many other healthy functions.

While in the past it was advised to avoid too much protein intake, recent data has shown dietary protein in the face of adequate calcium intake has a positive effect on bones. Getting enough protein daily will also support muscle strength to limit fall risk, a double benefit. Be sure to moderate caffeine and sodium in your day, as too much of either can promote calcium excretion. Be sure to get sensible sun exposure while avoiding sunburn, since vitamin D comes more naturally from our skin production in response to the sun than food. While focusing on foods to support bone health, be sure to also include a regular exercise regimen that challenges your bones like yoga or weight training.

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Want A Deep Dive On Nutrition And Your Health? What you eat matters to your health - and The Weil Nutrition Corner Newsletter is your go-to resource for eating as you age. From spices and grains that can support your immune health, to what not to eat for longevity, to new, weekly recipes to promote health, energy and strength, Dr. Weil and his daughter Diana, Certified Dietician give you the recommendations that will make a difference.  It’s never too late to start eating for your health.

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