The 7 Best Bone-Building Foods

There’s a reason dairy products like milk, yogurt, and cheese always come up in conversations about bone health: They’re loaded with calcium, the main nutrient that contributes to bone strength and structure, according to the National Institutes of Health (NIH). Both 1 cup of fat-free milk and 1 cup of plain nonfat Greek yogurt are excellent sources of calcium, according to nutrient estimates from the U.S. Department of Agriculture (USDA).

Whether you choose full- or nonfat dairy products will depend on your personal preference. “If somebody’s trying to lose weight, they may want to stick with lower-fat products,” says Sandy Allonen, RD, a dietitian at Beth Israel Deaconess Medical Center in Boston.

If you’re going the nonfat route, choose foods that have been fortified with fat-soluble vitamins that are key for building strong bones, per American Bone Health, namely vitamin A and vitamin D. “When you pull out the fat, you also pull out the fat-soluble vitamins,” Allonen says.

Nuts contain some calcium, but they also offer two other nutrients essential to bone health: magnesium and phosphorus. Magnesium helps you absorb and retain calcium in the bones, Allonen says. Meanwhile, phosphorus is a key component of bones — roughly 85 percent of the phosphorus in your body can be found in your bones and teeth, according to the NIH.

There are plenty of nut varieties to choose from, including Brazil nuts, cashews, walnuts, peanuts, and pecans, but Allonen advises that almonds are always a good bet: 1 ounce (oz) of almonds (a small handful) is a good source of magnesium and provides some phosphorus, per the USDA.

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Like nuts, seeds provide you with calcium, magnesium, and phosphorus, says Allonen.

Seeds also provide fiber, as well as omega-3 fatty acids, which are a type of polyunsaturated fatty acid that may lower cholesterol, reduce inflammation in the body, and keep your brain and nervous system working smoothly, according to the Academy of Nutrition and Dietetics. (Walnuts are also a source of omega-3s, research shows.)

Chia seeds, flaxseed, pumpkin seeds, and sesame seeds are only a few great seed varieties to add to your diet. (To reap the full benefits of the omega-3s in chia seeds and flaxseed, eat them ground.) In addition, 1 oz of sesame seeds is an excellent source of calcium and magnesium and a good source of phosphorus, according to the USDA.

To incorporate more seeds into your diet, try sprinkling sesame seeds over your favorite salad or incorporating chia seeds into your next smoothie or baking project.

As if you needed another reason to eat your greens! A class of leafy green vegetables called cruciferous veggies provide several nutrients that support bone health, such as vitamin K and calcium, per Oregon State University, and, as mentioned, these nutrients play a role in bolstering bone health.

“Vitamin K works in tandem with calcium to assist in building healthy bones,” Allonen says. What’s more, a lack of vitamin K has been associated with osteoporosis and fractures, according to one review.

Cruciferous veggies include arugula, turnip greens, kale, cabbage, and broccoli,  according to the National Cancer Institute.

For an example of what you get, 1 cup of cooked kale is an excellent source of vitamin K and a source of calcium, notes the USDA. This versatile leafy green, which you can toss in soups, salads and more, is also a good source of bone-friendly vitamin A. If kale isn’t your thing, opt for broccoli: 1 cup of this cooked, chopped cruciferous veggie is an excellent source of vitamin K, a good source of vitamin A, and offers some bone-strengthening calcium and magnesium, per the USDA.

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All kinds of beans, including black beans, edamame, pinto beans, and kidney beans, serve up a hearty dose of bone-building nutrients like magnesium, calcium, and phosphorus.

Plus, beans are typically high in fiber and protein, which may be especially helpful for those following a plant-based diet. And contrary to popular belief, eating a plant-based diet, which focuses on reducing animal products, such as meat and dairy, and increasing plant foods like fruits, vegetables, and whole grains, doesn’t have a negative effect on bone health. A vegan diet, which is one plant-based eating plan, isn’t associated with an increased risk of bone fractures if you eat enough calcium, notes research. The NIH recommends that adults get between 1,000 and 1,300 milligrams (mg) of calcium per day, depending on sex and life stage.

Plant foods like beans can help you reach that calcium target and provide additional nutrients. For instance, 1 cup of black beans, which offers 84 mg of calcium, is an excellent source of magnesium and phosphorus, according to the USDA. They are also an excellent source of fiber and are a source of plant protein.

Though diet alone likely won’t provide you with enough vitamin D, fatty fish such as salmon, tuna, and rainbow trout provide some of the vitamin, Planells says.

Also known as the “sunshine” vitamin, vitamin D is fat-soluble and plays a key role in bone growth and remodeling, according to the NIH. Specifically, one of the things it does is it helps the gut absorb calcium. Yet unfortunately, nearly 50 percent of the worldwide population is deficient in this important nutrient, largely thanks to low exposure to sunshine, according to research.

“Some sun exposure can trigger vitamin D production, but based on your skin type and where you live, you may not get enough,” Planells says. Plus, there are concerns that too much sun exposure can increase your risk of skin cancer, “so we need to focus on food options to get adequate vitamin D,” Planells adds. Specifically, adults younger than 70 should aim for 15 mcg, or 600 IU, of vitamin D per day, per the NIH. Those age 70 and older should shoot for 20 mcg (800 IU) per day.

Fatty fish are among the best food sources of vitamin D: 1 oz of fresh smoked tuna is a good source of the vitamin, while a small, 3.25-oz can of salmon is an excellent source, according to the USDA.

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If your body can’t tolerate dairy, you can use foods fortified with calcium and vitamin D to fill in the gaps. Fortified foods like cereal and juice may even provide a higher amount of calcium than leafy greens like kale, says Planells.

For example, 1 cup of Raisin Bran cereal provides calcium and is a good source of vitamin D, according to the USDA. And 8 oz of calcium-fortified orange juice is an excellent source of calcium and vitamin D.