Proper nutrition from a healthy and balanced diet is important for building strong bones. Over time, poor nutrition can cause low bone density, presenting an increased risk of bone fractures. Calcium, vitamin D and protein are especially essential for bone health.
The optimal time to strengthen bones is in our early years, which is childhood, adolescence and early adulthood. Most of us reach peak bone mass by the time we are 30 years old. However, this does not mean that bone health cannot be sustained. Alongside exercise, maintaining a healthy weight, and practising good lifestyle habits, eating well serves to help our bones keep up even as we get older.
Below are seven bone-supporting food options that can be easily incorporated into our diet to boost bone health naturally.
1. Dairy Products
Dairy products such as milk, cheese and yoghurt are great sources of calcium, protein and phosphorus that are essential for bone health. In fact, one glass of low-fat milk offers 314 mg of calcium, which fulfils 24% of your daily calcium intake. Calcium helps us build and maintain strong bones by combining with other minerals to increase bone density and structure. On the other hand, protein influences muscle mass and increases calcium absorption. 85% of the body’s phosphorus is stored in bones and teeth, where it plays a crucial role in their formation.
2. Dark Leafy Greens
Dark leafy greens are a powerhouse category of vegetables. Known for their dark, leafy characteristics, these veggies boast exceptional nutritional profiles, offering high levels of calcium and vitamin K. Research indicates that vitamin K positively impacts bone formation and mineralisation, helping to increase bone density and reduce fracture rates. Examples of dark leafy greens include bok choy, Chinese cabbage, spinach, kale and Swiss chard.
3. Citrus Fruits
Citrus fruits like oranges and grapefruits have long been recognised for their rich vitamin C content and beneficial phenolic compounds. Vitamin C is associated with a multitude of health benefits, including the reparation of our bones and teeth. Namely, it contributes to our body’s synthesis of collagen, which is a protein that forms the structural framework of our bones. Meanwhile, antioxidants found in polyphenols can defend bone integrity by lowering oxidative stress and inflammation.
4. Fatty Fish
Fatty fish brings more to the table than heart health. It also offers vitamin D, which is known for helping our bodies absorb and use calcium, making it essential for bone strength. Salmon, mackerel and tuna are examples of fatty fish, also called oily fish. Another alternative to fish for supporting healthier bones is canned fish, such as sardines and salmon with the bones intact. Fish bones are an excellent source of calcium, so much so that they are made into supplements as well.
5. Soy Products
Soy products like tofu, soy milk and soy beans offer significant benefits for skeletal health. Apart from serving as a replacement for regular animal milk, soy has also been observed to help manage weight, which is a crucial factor in maintaining bone health. Additionally, soy contains isoflavones — a type of phytoestrogen — plant compounds that can be considered as dietary oestrogen. These compounds can protect against bone loss, especially in postmenopausal women who are more susceptible to osteoporosis.
6. Other Beans
Magnesium is a mineral that is abundant in many of the foods we consume, such as whole grains and leafy greens. But beans are one of the richest sources of magnesium that can enhance our body’s ability to put calcium and vitamin D to good use. According to the Royal Osteoporosis Society, magnesium deficiency is seen as a risk factor for osteoporosis. Magnesium plays a key role in regulating calcium and phosphorus levels by interacting with the parathyroid hormone.
7. Dried Fruits
Looking for snacks that can be good for your bones? Consider dried fruits, particularly dried figs, prunes and apricots. In this study, postmenopausal women consuming 100 g of prunes daily showed a notable improvement in bone mineral density in the ulna and spine after 12 months, compared to a group that consumed 100 g of dried apples. This positive effect is attributed to prunes suppressing bone turnover, which means they help slow the breakdown of old bone tissue, allowing for better retention of bone density. Dried fruits are acknowledged for their calcium, magnesium and vitamins good for preserving bone health.
Conclusion
It’s never too late to start prioritising your bone health! By including these nutrient-rich foods into your diet, you can take meaningful steps towards strengthening your bones and enhancing overall well-being. Small changes today can lead to lasting benefits for your skeletal health in the future.
Find out more ways in which you can keep your bones strong and healthy with Hip & Knee Orthopaedics. Book a consultation today and take control of your bone health with our specialists.
