Maintaining strong, healthy bones is essential for overall well-being, mobility and longevity. As we age, bone density naturally declines, making it even more important to nourish our bodies with the right nutrients. Whether you’re looking to prevent osteoporosis or simply support long-term bone strength, diet plays a crucial role. In this article, we’ll explore the key nutrients that support bone health and the best foods for strong bones to include in your diet.
Key Nutrients for Strong Bones…scroll down for My Top 7 Foods for Strong Bones
1. Calcium
You’re probably aware that Calcium is the primary mineral in bones, making it essential for maintaining their structure and strength. If you are not consuming enough calcium in your diet, the body (very cleverly) pulls calcium from bones, which can lead to bone loss over time.
2. Vitamin D
Vitamin D is crucial for calcium absorption. Without sufficient vitamin D, even a calcium-rich diet won’t be as effective in strengthening bones. Sun exposure and dietary sources of vitamin D, like oily fish and eggs, are both important.
3. Magnesium
Magnesium helps convert vitamin D into its active form, making it vital for calcium metabolism. It also plays a role in bone formation and density.
4. Vitamin K
Vitamin K supports bone metabolism by regulating calcium and helping to build bone. It also helps reduce the risk of fractures.
5. Phosphorus
Phosphorus works alongside calcium to build strong bones and teeth. It is found in protein-rich foods and supports overall bone health.
6. Protein
Adequate protein intake is essential for maintaining bone mass, particularly as we age. Research shows that protein is particularly crucial as we age in both women and men. It provides the building blocks necessary for bone structure and repair.
7. Omega-3 Fatty Acids
Omega-3s not only have anti-inflammatory properties that help prevent bone breakdown, they also help the body absorb vitamins D, E & K, which all promote healthy bone.
Ensuring adequate calcium in our 20s
Ensuring Enough Calcium for Young Women
Building strong bones starts early and for young women, especially up to their late 20s, getting enough calcium is crucial. During this time, bones are still developing and reaching their peak density, which helps protect against osteoporosis later in life. The body absorbs calcium more efficiently in these younger years, so it’s important to prioritise calcium-rich foods.
TIP: Pairing calcium with vitamin D enhances absorption, so ensure you’re also getting sunlight exposure or vitamin D-rich foods like oily fish and eggs. Establishing these habits early sets the foundation for lifelong bone health.
The Top 7 Foods for Strong Bones
1. Leafy Greens (Kale, Spinach, Broccoli, Bok Choy)
Dark leafy greens are rich in calcium, magnesium and vitamin K, all of which are crucial for bone strength. They are also a great plant-based alternative for those who don’t consume dairy.
Boost: Add a serving as part of your dinner, whether it’s a handful in a soup, dhal or pasta sauce.
Butter Bean, Spinach and Mushroom Broth
2. Oily Fish (Salmon, Sardines, Mackerel)
Fatty fish are excellent sources of vitamin D and omega-3 fatty acids. Sardines, in particular, are packed with calcium due to their edible bones.
Boost: This delicious French Sardine Pate is a must-try! Trust me, it’s SO good!
Incredibly Tasty French Sardine Pate
3. Dairy Products (Yoghurt, Cheese, Milk)
Dairy foods made with cow’s milk are one of the best sources of calcium and are often fortified with vitamin D, making them a bone-friendly staple.
Boost: opt for yoghurt with defrosted frozen berries as regular dessert
4. Nuts and Seeds (Almonds, Chia Seeds, Flaxseeds)
Rich in magnesium and omega-3 fatty acids, nuts and seeds provide essential nutrients for bone maintenance and strength. Chia seeds are a surprisingly good source of omega-3s and almonds are full of many of the nutrients essential for bone health, including calcium, magnesium, protein and vitamin K.
Boost: Add a tablespoon of chia seeds to some oats when making porridge or opt for on almonds and a piece of fruit for that mid-afternoon pick-me-up.
5. Legumes (Lentils, Chickpeas, Black Beans)
Legumes are an ideal plant-based bone-healthy food. They are high in calcium, as well as magnesium, phosphorus, and protein, key nutrients that support bone health and density.
Boost: Aim to make bean-based dishes for family meals but they are also ideal added into a soup or sprinkled onto a salad for a more hearty option.
6. Tofu and Tempeh
Soy-based foods like tofu and tempeh are great sources of calcium and plant-based protein, making them excellent choices for those on a vegetarian or vegan diet.
Boost: Tofu is a very versatile base protein to use instead of meat for a vegetarian mid-week meal. Marinate it in your favourite flavours and use it in stir-fries, curries or wraps.
7. Dried Figs
Dried figs are a rich source of calcium as well as potassium and magnesium.
Boost: Dried figs along with a small handful of almonds are an easy snack on-the-go. They’re also great with a small piece of cheese.
In Summary
Ensuring your diet is rich in these key nutrients and bone-strengthening foods can help maintain optimal bone health as you age. However, pairing a nutrient-dense diet with weight-bearing exercises, including walking, as well as adequate sun exposure for vitamin D can further support strong, resilient bones.
If you’re concerned about your bone health, consider booking in for a Health Improvement Programme for personalised guidance.
By making small, consistent changes to your diet, you can take proactive steps to support your bones and overall health for years to come.
Which of these foods do you already include regularly and which foods are you now tempted to include, now that you know how important they are for your bone health? Let me know in the comments below.
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