Some Foods to Support Your Bone Health

People with osteoporosis lose bone tissue or do not produce enough bone tissue, causing bones to become brittle and increasing the risk of fractures.1
It’s estimated that 1 in 3 women and 1 in 5 men will develop osteoporosis in their lifetime.1
Some of the factors related to your risk of getting osteoporosis—like genetics and hormonal shifts—are not in your control. However, your diet and lifestyle also play a role in bone health—and you can make changes in these areas that support your bones.
Along with adopting lifestyle practices, such as participating in weight-bearing exercise and avoiding smoking, consuming certain foods can reduce your risk of developing osteoporosis.

Nutrients Needed for Healthy Bones
You might first think of calcium-rich foods as those that support bone health. While calcium does play an important role in supporting your bones, it is not the only key nutrient your body needs to keep your bones healthy.2

Besides calcium, other bone-building nutrients include:
• Vitamin D
• Phosphorus
• Magnesium
• Boron
• Vitamin C
• Copper
• Protein
• Zinc

Foods That Boost Bone Health
In addition to taking other proactive steps to preserve your bones, choosing foods that support bone health can help reduce your risk of developing osteoporosis. Here are 7 foods to add to your diet (and a few to limit) to support your bone health.
Fortified 100% Orange Juice
You probably already know that 100% orange juice is packed with vitamin C (which supports cartilage formation), but it also naturally contains other nutrients that are key to bone health. Having a glass of 100% OJ will give you some potassium to support bone mineral density, and magnesium, which plays a role in bone health.

Cranberries
Cranberries are a natural source of vitamin C—which your body needs to create collagen in the bone matrix.
Extra Virgin Olive Oil
Another study pointed to significant increases in bone mineral density in people who included more olive oil in their diet.7
Milk
Calcium is the bone-building darling in a glass of milk, but the beverage also naturally contains other nutrients that benefit bone health, including vitamin D, magnesium, and phosphorus.
Avocado
Among the plethora of nutrients that the fruit provides, there’s one in particular that you need for bone health: boron. This nutrient helps your body absorb magnesium and enhance vitamin D.11
Tomatoes
The next time you order a pizza, ask for extra sauce. An antioxidant found in foods that are naturally red and pink—such as tomatoes, watermelon, and guava— may decrease bone loss.13
Lycopene—the unique antioxidant that gives these foods their gorgeous red/pink hue—plays an important role in bone health.
Prunes
Prunes, or dried plums, are famous for their gut health benefits, but they can also offer skeletal support. Prunes contain natural phenolic compounds that may play a positive role in bone health.
Foods to Limit
Some foods are not bone health-friendly because they decrease calcium absorption or cause the body to lose calcium (for example, if they are consumed at the same time as dietary calcium).19

Foods that you might want to limit to promote better bone health include:
• Foods high in sodium
• Spinach and other vegetables high in oxalates
• Certain teas
• Colas
• Excessive alcohol