Foods That Promote Bone Health

December 6, 2021 /// 2 Min Read

When it comes to taking steps towards better health, bone health is important to consider.

Your bones, although commonly forgotten, do some really important jobs such as, providing structural support, protecting your organs, and securing your muscles into place.

To do all of these things efficiently, they require calcium and vitamin D to stay strong and healthy.

You can help increase their health and help prevent osteoporosis by simply adding foods that contain calcium, potassium, and vitamins D, C and K.

Consider incorporating the following foods to boost your bone health:

1. Kale

Kale is a very nutritious vegetable that contains potassium, calcium, and vitamin K- all which help bone formation.

2. Grapefruit

One grapefruit contains an entire day’s worth of vitamin C, which helps produce collagen. Collagen improves the bones’ ability to absorb calcium, makes up 30% of our bones and increases their resiliency, and works with Vitamin D to enhance the bone’s metabolic process.

3. Figs

Half a cup of dried figs contains 121 mg of calcium. They also offer other vital minerals such as potassium and magnesium, which can increase bone density.

4. Salmon

Salmon and other fatty fish offer vitamin D and omega-3 fatty acids that increase calcium absorption and reduce inflammation.

5. Milk (even plant-based)

Low-fat and fat-free milk are excellent sources of both vitamin D and calcium. Soy, almond, and coconut milk have also been fortified to include large amounts of these nutrients.

6. Nuts

Nuts contain healthy fats, protein, calcium, and magnesium, all of which help strengthen your bones. Almonds, sunflower seeds, and pistachios are each great options to include in your diet.


According to the Mayo Clinic, adults ages 19 to 50 and men ages 51 to 70, the Recommended Dietary Allowance (RDA) is 1,000 milligrams (mg) of calcium a day. The recommendation increases to 1,200 mg a day for women age 51 and older and for men age 71 and older.

While the foods above are shown to promote bone health, adding weight-bearing exercises, such as walking, jogging, and climbing stairs, can also help build strong bones and slow bone loss.

We want you to live your healthiest life and strong bones mean less risk for fractures and injuries.