What foods best support bone strength?
Written by
Tran Quang
Reviewed by
Prof. William Dalton, Ph.D.To comprehend bone-strengthening foods, you need to think about the synergy of calcium and vitamin D. Calcium makes up the mineralized structural component of bones. In contrast, vitamin D allows calcium to be absorbed into the bones. The best foods will have both of those nutrients together. I have helped many clients reverse their bone loss via food choices. Foods have a direct effect on the density of your bones.
Dairy & Fortified Options
- Milk provides 300mg calcium per cup plus natural vitamin D
- Yogurt offers probiotics aiding mineral absorption
- Fortified plant milks match dairy calcium content
- Cheese contains concentrated calcium in small servings
Leafy Greens & Vegetables
- Kale delivers 180mg calcium per cooked cup
- Bok choy has highly absorbable calcium form
- Broccoli provides calcium plus vitamin K
- Sweet potatoes offer bone-supportive magnesium
Fish & Seafood
- Sardines with bones contain 325mg calcium per 3oz
- Salmon offers vitamin D for calcium utilization
- Canned shrimp includes edible calcium-rich shells
- Oysters provide zinc for collagen formation
Plant-Based Powerhouses
- Tofu (calcium-set) contains 350mg per ½ cup
- Almonds offer 75mg calcium per ounce
- Chia seeds provide calcium and omega-3s
- White beans deliver 130mg per cooked cup
Dairy and fortified foods are good sources of concentrated calcium. For example, 1 cup of milk meets approximately 30% of the daily calcium needs. Opt for vitamin D-fortified options for improved calcium absorption. Yogurt contains probiotics, which will help with digesting minerals. For absorption of vitamin K2, I would recommend full-fat yogurt.
Leafy greens supply calcium with co-factors. Kale and bok choy are particularly rich in highly bioavailable calcium. They also supply vitamin K, which instructs the deposition of calcium in bones. Lightly steam greens to minimize their oxalate levels. Enjoy food rich in vitamin C to enhance iron absorption.
Fish with edible bones offer paired rewards. Sardines offer calcium from bones and vitamin D as part of the flesh. Canned salmon includes vertebrae that provide calcium. Omega-3s in these fish decrease inflammation in bones. Use 3-4 servings a week for effect.
Calcium-set tofu is a viable dairy alternative. Calcium-set tofu accounts for amounts similar to dairy. Almonds supply magnesium to utilize calcium. Combine with vitamin D sources, such as mushrooms, for optimal calcium absorption throughout the day.
Maximize absorption with clever combinations. Steer clear of tea or coffee when consuming calcium-rich meals. These contain substances that block the absorption of minerals, separate high-oxalate foods, such as spinach, from calcium-rich sources. Defer calcium intake from meals for maximum effect.
Read the full article: 3 Essential Steps How Strengthen Bones
