6 Foods You Should Be Eating for Bone Health

When we think about our health, we often focus on our skin, gut, or immune health—but how often do we stop to think about the health of our bones? “We all have them,” says Jacqueline Klunk, M.S., RDN, LDN. During her presentation at the 2024 Food and Nutrition Conference and Expo, where thousands of dietitians and nutrition experts gather annually, Klunk emphasized the importance of bone health and why it deserves more attention. She explains, “According to the Bone Health and Osteoporosis Foundation, about 10 million Americans have osteoporosis, and about 44 million Americans have low bone density. Which is about half of all adults over age 50 at serious risk of breaking a bone.” These statistics may sound alarming, but the good news is that with the right dietary choices, we can greatly improve the health and strength of our bones.

Although hidden beneath layers of skin and muscle, our bones play a vital role in the body. They provide a sturdy framework, keeping us upright, protecting vital organs and serving as storage for critical nutrients like calcium. Grace Derocha, RDN, CDCES, explains, “Bone health is important at every stage of life.” She highlights how during childhood and adolescence, the focus is on building peak bone mass, a process that typically concludes in the mid-20s. Afterward, the goal shifts to maintaining bone mass and preventing loss. Across all stages of life, however, Derocha stresses the importance of a well-rounded diet rich in bone-supporting nutrients to sustain long-term health and quality of life. You can find these nutrients in the six foods we’ve identified as essential for boosting your bone health, which we explore below.

1. Tofu 

Plant-based eaters know that tofu is a fantastic source of protein, but did you know that tofu also packs a bone-building nutrient? “A lot of tofu is set in a calcium solution, which makes it higher in calcium,” says Klunk. She recommends checking the label to be sure. A ½-cup serving of firm tofu in calcium solution contains a whopping 861 milligrams of calcium—making it an excellent source—along with 22 grams of protein. Consuming enough calcium-rich foods is essential for maintaining bone density, and not getting enough can lead the body to pull calcium from the bones which can lead to weak bones over time.

Tofu also brings a world of culinary possibilities. It’s a blank slate available to take on any flavor you add to it—from sweet to spicy and umami. It can work as a scrambled egg substitute (try our Tofu Scramble with Spinach recipe) or, as in our Tofu Crumbles recipe, can be used in place of ground meat in tacos or pasta. If you’re in the mood for something sweet, use silken tofu to whip up creamy puddings or desserts like our Chocolate Raspberry Tofu Pie. 

2. Prunes 

Did you know that sweet, chewy prunes can support your bones? Derocha explains these little gems are jam-packed with nutrients that support strong bones, including vitamin K, which she says plays a critical role in regulating calcium balance and supporting bone formation. Prunes also contain potassium, which helps keep calcium in the bones, and manganese, which is essential for forming bones.

Eating a serving of prunes, which is about ¼ cup, gives you a few bone-supporting nutrients and a serving of fruit, which is perfect to take with you on the go. Toss a few prunes in a smoothie for natural sweetness, or try mixing them into salads or yogurt or batters—prune pancakes, anyone? Plus they contain fiber, great to have handy if you ever find yourself backed up! 

3. Yogurt 

Another delicious food to support your bones requires you to grab a spoon: yogurt! Yogurt provides multiple nutrients that support bone health—it’s high in calcium, vitamin D and protein, says Klunk. If you are looking to boost your calcium intake, opt for regular yogurt over Greek yogurt, as regular contains almost 50% of your Daily Value for calcium—almost double that of Greek yogurt. If you prefer a plant-based option, plant-based yogurt can also be a bone-afide choice for bone health, just make sure to choose a fortified variety to ensure it contains calcium and vitamin D.

Enjoy a cup of yogurt with fruit on top for an easy snack, or stir it into oats for more creaminess and bone-healthy nutrients, like our Brownie Batter Overnight Oats. Use yogurt to make healthy sweet treats like our Strawberry-Chocolate Greek Yogurt Bark or whip it into creamy sauces, dips or dressings. 

4. Salmon 

Dive into more salmon to get more nutrients for your bones. A 3-ounce serving of sockeye salmon nearly meets your daily vitamin D needs while also delivering a hearty dose of omega-3 fatty acids and protein. Vitamin D is not found naturally in many foods, but is needed by the body to help it absorb calcium effectively. Research has also linked omega-3 fatty acids to improved bone quality.

Whether you choose fresh, frozen or canned salmon, any option gives you bone benefits and can be prepared in various ways. Add cooked salmon to salads, grain bowls or into wraps. Use canned salmon to make our Salmon Burgers or our Lemony Lentil Salad with Salmon recipes. 

5. Kale  

Kale is a superstar among dark leafy greens when it comes to supporting bones. Klunk explains that while some leafy greens, like spinach, are high in oxalates and can inhibit calcium absorption, kale is a fantastic alternative as it’s naturally lower in oxalates. One cup of raw kale provides an excellent source of vitamin K, which plays a role in bone formation and calcium metabolism.  Remember to drizzle or massage kale with a healthy source of fat such as olive oil or avocado oil. Not only will it taste delicious, but also vitamin K is fat-soluble and requires fat to be present to be properly absorbed. 

Get creative with kale in the kitchen. Whip up a colorful salad like our Autumn Salad Recipe, stir-fry it for a quick side dish, or toss it in a soup or stew near the end of cooking. For a sweet twist, blend kale into smoothies—we promise you won’t even taste it. Check one of our favorites: this Anti-Inflammatory Cherry, Beet & Kale Smoothie.

6. Tahini  

Make room for tahini. This creamy seed butter, made from ground sesame seeds, is packed with bone-loving nutrients. Tahini is rich in calcium, magnesium and phosphorus. Calcium is essential for bone density, while magnesium and phosphorus help with calcium metabolism and bone structure, says Derocha.

You can use tahini as a base for salad dressing, simply whisk with a little lemon juice and you’ve got yourself a dairy-free but creamy dressing. Or use it to make our Tahini-Yogurt Dip, spread it on toast just as you would peanut butter, or drizzle it over roasted veggies for a nutrient boost.

Other Ways to Support Your Bone Health  

In addition to eating a diet rich in bone-supporting nutrients, there are several lifestyle choices you can make to keep your bones strong and healthy. 

• Stay active: Engaging in regular physical activity, whether it’s weight-bearing activities like walking, running and dancing or resistance exercises like weightlifting, can all help keep your bones strong. Exercise helps prevent bone loss, making bones more dense and strong, and helps prevent osteoporosis. Aim for a combination of both weight-bearing and resistance-based exercises throughout the week for better health.
• Get annual visits: Visiting your doctor for an annual physical is important, as well as requesting lab work to ensure you don’t have any vitamin or mineral deficiencies. If you are low or deficient in nutrients for bone health like vitamin D, ask your health care provider if you should start supplementing. 
• Limit caffeine and alcohol: High intake of caffeine may promote bone loss, so keep your intake to no more than 400 milligrams per day, which is equal to about 4 cups of coffee. Drinking alcohol heavily over time can lead to a variety of negative health consequences, and can impact bone health and lead to weaker bones.

The Bottom Line 

Let’s not forget about our bones. They do so much for us and deserve so much more attention. Add more bone-nourishing foods to your weekly menu. Foods like tofu, prunes, kale, yogurt, salmon and tahini are some of the best foods you should be eating more of for better bone health. In addition, be sure to stay physically active, keep close eye on your lab values and keep your intake of caffeine and alcohol to a moderate amount. Your bones will thank you.