Bone health and diet recommendations -
This modification enables osteocalcin to bind to minerals in bones and helps prevent the loss of calcium from bones. The two most common forms of vitamin K2 are MK-4 and MK MK-4 exists in small amounts in liver, eggs and meat.
Fermented foods like cheese, sauerkraut and a soybean product called natto contain MK A small study in healthy young women found that MK-7 supplements raised vitamin K2 blood levels more than MK-4 Nevertheless, other studies have shown that supplementing with either form of vitamin K2 supports osteocalcin modification and increases bone density in children and postmenopausal women 36 , 37 , 38 , In a study of women 50—65 years of age, those who took MK-4 maintained bone density, whereas the group that received a placebo showed a significant decrease in bone density after 12 months However, another month study found no significant difference in bone loss between women whose diets were supplemented with natto and those who did not take natto Getting adequate amounts of vitamins D and K2 from food or supplements may help protect bone health.
Dropping calories too low is never a good idea. In addition to slowing down your metabolism, creating rebound hunger and causing muscle mass loss, it can also be harmful to bone health.
Studies have shown that diets providing fewer than 1, calories per day can lead to lower bone density in normal-weight, overweight or obese individuals 41 , 42 , 43 , In one study, obese women who consumed calories per day for four months experienced a significant loss of bone density from their hip and upper thigh region, regardless of whether they performed resistance training To build and maintain strong bones, follow a well-balanced diet that provides at least 1, calories per day.
It should include plenty of protein and foods rich in vitamins and minerals that support bone health. Diets providing too few calories have been found to reduce bone density, even when combined with resistance exercise. Consume a balanced diet with at least 1, calories daily to preserve bone health.
Collagen is the main protein found in bones. It contains the amino acids glycine, proline and lysine, which help build bone, muscle, ligaments and other tissues.
Collagen hydrolysate comes from animal bones and is commonly known as gelatin. It has been used to relieve joint pain for many years. A week study found that giving postmenopausal women with osteoporosis a combination of collagen and the hormone calcitonin led to a significant reduction in markers of collagen breakdown Emerging evidence suggests that supplementing with collagen may help preserve bone health by reducing collagen breakdown.
In addition to eating a nutritious diet, maintaining a healthy weight can help support bone health. This is especially the case in postmenopausal women who have lost the bone-protective effects of estrogen.
In fact, low body weight is the main factor contributing to reduced bone density and bone loss in this age group 47 , On the other hand, some studies suggest that being obese can impair bone quality and increase the risk of fractures due to the stress of excess weight 49 , While weight loss typically results in some bone loss, it is usually less pronounced in obese individuals than normal-weight individuals Overall, repeatedly losing and regaining weight appears particularly detrimental to bone health, as well as losing a large amount of weight in a short time.
Maintaining a stable normal or slightly higher than normal weight is your best bet when it comes to protecting your bone health. Being too thin or too heavy can negatively affect bone health. Furthermore, maintaining a stable weight, rather than repeatedly losing and regaining it, can help preserve bone density.
Several others also play a role, including magnesium and zinc. Magnesium plays a key role in converting vitamin D into the active form that promotes calcium absorption Although magnesium is found in small amounts in most foods, there are only a few excellent food sources.
Supplementing with magnesium glycinate, citrate or carbonate may be beneficial. Zinc is a trace mineral needed in very small amounts. It helps make up the mineral portion of your bones.
In addition, zinc promotes the formation of bone-building cells and prevents the excessive breakdown of bone. Studies have shown that zinc supplements support bone growth in children and the maintenance of bone density in older adults 55 , Magnesium and zinc play key roles in achieving peak bone mass during childhood and maintaining bone density during aging.
Omega-3 fatty acids are well known for their anti-inflammatory effects. In one large study of over 1, adults aged 45—90, those who consumed a higher ratio of omega-6 to omega-3 fatty acids tended to have lower bone density than people with a lower ratio of the two fats In addition, although most studies have looked at the benefits of long-chain omega-3 fats found in fatty fish, one controlled study found that omega-3 plant sources helped decrease bone breakdown and increase bone formation Omega-3 fatty acids have been found to promote the formation of new bone and protect against bone loss in older adults.
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But there are many other vitamins, minerals and nutrients that are vital to help your bones stay healthy and strong. Try not to become too concerned with getting all these in your diet. If you enjoy a healthy, balanced diet, you're probably getting everything you need.
This is all about eating meals that have foods from the four main food groups:. For more information about these food groups and how much of each you need, take a look at The Eatwell Guide. We read so much in the media about what is good for our bones and this can be confusing.
Professor Sue Lanham-New explains what the latest research tells us about nutrition and bone health. This film is part of our BoneMatters series of events. Please allow all cookies to watch this film.
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Show references Bone health for life: Health information basics for you and your family. National Institute of Arthritis and Musculoskeletal and Skin Diseases. Accessed Jan. Exercise and bone health. American Academy of Orthopaedic Surgeons.
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Back Menopause weight gain Bone Boe. Image duet incorporated into the webpage during the subscription recommendatios and can be used indefinitely in Bkne same page - Metabolism boosting green tea to thinkstock subscription rules. A Menopause weight gain balanced diet will help you build healthy bones from an early age and maintain them throughout your life. You need sufficient calcium to keep your bones healthy and vitamin D to help your body absorb calcium. Poor bone health can cause conditions such as rickets and osteoporosis and increase the risk of breaking a bone from a fall later in life. View Recommendayions. The food you eat can affect your bones. Learning about the dket that are rich Haelth calcium, Electron transport chain and energy metabolism D and other nutrients that are abd for Hypertension and vitamin D levels bone health and overall health Recommenddations help Bne make healthier food choices recojmendations day. Use the chart below for examples of the different types of food you should be eating every day. If you eat and drink three to four servings of milk, cheese, yogurt, or calcium added orange juice and plant milks, you may be getting all the calcium you need in a day. When choosing a supplement, you should assess the amount of calcium you get from your diet and how much you might need to add. Good-for-Your-Bones Foods Food Nutrient Dairy products such as low-fat and non-fat milk, yogurt and cheese Calcium.These viet are rich in calcium and vitamin Sustainable habits for athletes so you can grow and recommendationss healthy, recommendtions bones. Growing and maintaining an, strong bones is crucial—and that's an understatement. It's jealth that you reach peak bone mass around age But there's good news: Ane can play a significant role Boone your bone health.
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Ideally, you would mix in exercises that amd. You may also like yoga, pilates, or tai chi to improve flexibility, core strength, and balance. Additionally, a Electron transport chain and energy metabolism full of Energy metabolism and protein and vitamin D Potassium supplements help if you develop osteoporosis.
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Some examples include:. Another good source of andd occurring calcium is yogurt. Superfoods for young athletes, 8 ounces of low or nonfat plain yogurt has milligrams of calcium, halth 8 ounces of Menopause weight gain or low-fat plain Greek ehalth has milligrams of calcium.
Yogurt also contains gealth nutrients, such as:. You may be happy to viet cheese can be a calcium recommendstions that Boone other minerals, duet, and protein. Each kind of cheese packs a diwt punch so let's break it down. The estimated calcium contents for the following recommendaitons are:. As much as you may Bnoe to Cholesterol reduction methods cheese for its calcium, it's a good idea to eat it in moderation.
Bine can be high in salt and saturated fats—two things that can raise blood pressure and LDL cholesterol aka the bad cholesterol. Maybe you don't eat or drink dairy products. You may be lactose intolerant or choose not to consume animal products.
Don't fret. You can still find many ways to get calcium and vitamin D. Some plant-based alternatives to dairy milk that provide nutrients for making bones stronger include:. Check the food labels on packages to determine the calcium and vitamin D content for these or other products you plan to purchase.
How much of the nutrients dairy alternatives have can vary between foods or drinks. These three types of fish can load you up with calcium and vitamin D and lots of protein to help you maintain healthy bones. Sardines sometimes get a bad reputation, but just 3. You can enjoy sardines straight from the can, on a pizza, or mixed in a pasta or salad dish.
You can also try them on crackers with mustard. Salmon often gets coined a "superfood" because it boasts numerous health benefitsone of which is keeping your bones healthy. A 3-ounce serving of cooked salmon has about 13 milligrams of calcium but a whopping IU of vitamin D.
Salmon is also famous for its omega-3 fatty acids. Omega-3 fatty acids are essential for heart, eye, and brain health, as well as maintaining your energy level. Tuna dishes are inexpensive dinner staples tuna melt or casserole, anyone?
One can of tuna provides 26 milligrams of calcium and 67 international units of vitamin D. Although lower in vitamin D than sardines and salmon, tuna is still a healthy source of vitamin D to include in your diet.
Egg yolks can help your bone health too. Just one large egg yolk provides 22 milligrams of calcium and 37 international units of vitamin D.
Plus, if you eat the egg white, you'll get about 6 grams of protein from each large egg. If you're vegan or just love tofu it's delicious, after allyou can find tofu prepared with calcium sulfate. Tofu with calcium sulfate can have as much as milligrams of calcium in a 1-cup serving.
Calcium amounts in tofu can vary depending on the brand, so it's a good idea to check your food label. Soybeans, also known as edamame, make a great snack or appetizer with the bonus of helping your bones.
The USDA reports just one cup of cooked soybeans has milligrams of calcium. Adding edamame to your soups and salads is a great way to boost the calcium and protein you get. Some people don't realize that dark leafy vegetables—kale, mustard and collard greens, spinachand bok choy —can be loaded with calcium to support bone health.
The calcium contents of these leafy greens are as follows:. Like humans, mushrooms can create vitamin D when they're in the sun so the next time you see a batch of wild mushrooms, you can think of them as sunbathing. A review of mushrooms as a source of vitamin D found that if eaten before the "best-before" date, mushrooms can provide higher levels of vitamin D2 than most foods.
The review authors said this could mean mushrooms may be the only non-animal, unfortified source of vitamin D.
A downside? Most commercially sold mushrooms are grown in darkness and therefore boast little vitamin D2. And you should not eat wild mushrooms unless an expert has identified them as safe.
It's possible for nuts and seeds to play a role in bone health. Some nuts and seeds are also good sources of calcium, like almonds, Brazil nuts, and sunflower seeds. For example, 1 cup of almonds delivers milligrams of calcium, and 1 cup of sunflower seeds contains milligrams.
Besides providing you with calcium, nuts and seeds can offer other nutrients such as potassium and magnesium. Magnesium, in particular, is another mineral good for bones, as it helps make the bones in your body. Also, individuals who consume higher amounts of magnesium have stronger, healthier bones.
Most grains do not contain calcium naturally. But since cereal is such a breakfast staple, calcium-fortified options exist to help you keep your bones healthy. There are different ways to enjoy these cereals, like:.
This amount of calcium is well over your daily recommended need, which may seem fantastic. However, your body can't absorb that much calcium at one time.
So, you may want to consider spreading out your calcium-dense foods throughout the day. When choosing fortified cereals, look for options with lower sugar content. It's also possible for fortified foods to have high amounts of added sugars.
Recommendations from programs and agencies can help point you toward some good options. For example, the Child and Adult Care Food Program CACFP recommends that breakfast cereals contain The FDA also says that cereals labeled "healthy" should have no more than 2.
Juices have calcium-fortified options, too, so you can keep your bones healthy. Sugar content is important to watch for with fortified juices too.
If you have a specific fortified juice you plan to buy, check its nutrition label. A good rule of thumb is to look at how much sugar is in one serving of the juice.
A serving of that juice would keep you under the recommended sugar calorie limit—but only if other foods and drinks you consumed had very low or no sugar.
So, it would be helpful to aim for unsweetened or less sweetened juices that are healthier. Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you.
The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications. Please speak with your healthcare provider or pharmacist before starting any supplements.
Besides being physically active, you can keep your bones strong by ensuring you have enough calcium and vitamin D. The nutrients can be found in things you eat and drink, such as dairy products or alternatives, fortified cereals, and dark leafy green vegetables.
But if you're unsure if you're getting enough calcium and vitamin D, talk with a healthcare provider or registered dietitian.
: Bone health and diet recommendations| 10 Natural Ways to Build Healthy Bones | The following shows the calcium content of some common foods:. The body needs vitamin D to absorb calcium, and a deficiency of vitamin D could cause the weakening of the bones and skeleton. Experts recommend that individuals up to 70 years have a daily intake of IU International Units of vitamin D. People over age 70 should increase their uptake to IU daily, which they can also obtain from supplements. People can get vitamin D from sunlight and food. The following foods contain vitamin D:. Research suggests that protein can be both beneficial and detrimental to bone health, as different studies have produced different results on the effects of protein on bone health. However, according to the Framingham Osteoporosis study, there is a link between low protein intake and greater bone loss and hip fractures in older adults. The study concluded that the combination of sufficient protein and calcium intake appears to benefit bone mineral density BMD. Therefore, eating a diet with sufficient protein and calcium seems wise. Protein-rich foods include:. The Framingham Osteoporosis Study identified that people with a higher fruit and vegetable intake had better BMD and less bone loss. The nutrients in fruits and vegetables that the study indicated are beneficial to bone health include :. A cross-sectional study of Chinese people aged 40—75 years found that a higher fruit and vegetable intake correlates with higher BMD and lowers the risk of osteoporosis. In addition to eating a healthy diet to support bone health, people should be aware of some detrimental foods and drinks. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases , overconsumption of salt can cause the kidneys to excrete calcium. Therefore, people who have a low calcium intake should avoid adding salt to food or eating too many processed foods that can contain excess salt. These include phytates in beans, wheat bran, and legumes and oxalates in spinach and beets. Soaking and cooking these foods can help to reduce these compounds. Experts advise that alcohol negatively affects bone health for several reasons. In addition, chronic heavy drinking can disrupt hormones, such as elevating cortisol levels, which can break down more bone. Males may produce less testosterone , a hormone that has links to bone formation, while females may notice irregular menstrual cycles. Irregular menstrual cycles can reduce the amount of estrogen in the body, which increases the risk of osteoporosis. Moreover, people under the influence of alcohol are more at risk of falls and bone fractures. An older study suggests that as coffee may increase the amount of calcium the body excretes in urine, people should not drink more than three cups per day, especially if they are older. Additionally, the Bone Health and Osteoporosis Foundation advises that caffeine in soft drinks such as colas can have the same adverse effects. Learn 11 ways to increase bone density naturally. To protect bones throughout life, people should eat a healthy diet containing essential nutrients and engage in physical activity. Calcium, vitamin D, and protein are vital protective nutrients and vitamins, minerals, and antioxidants in fruit and vegetables. Avoiding excessive alcohol and salt may be beneficial for everyone for overall health and well-being, especially those who have limited calcium intake. Walking with weights can help improve bone strength and prevent bone loss. Learn how to do this and the science behind it here. Prunes contain vitamin K, which may be beneficial for bone health. Learn more about how prunes can benefit osteoporosis. Osteoporosis is a condition that increases a person's risk of fractures. Menstruating individuals have a higher risk of developing osteoporosis after…. Secondary osteoporosis occurs as a result of a medical condition or medication rather than because of age. Learn more about the causes. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us. Medical News Today. Health Conditions Health Products Discover Tools Connect. Foods to eat and avoid for people with osteoporosis. Poor bone health can cause conditions such as rickets and osteoporosis and increase the risk of breaking a bone from a fall later in life. You should be able to get all the nutrients you need for healthy bones by eating a balanced diet. A good diet is only one of the building blocks for healthy bones, which also includes exercise and avoiding certain risk factors for osteoporosis. Adults need mg of calcium a day. You should be able to get all the calcium you need by eating a varied and balanced diet. Although spinach contains a lot of calcium, it also contains oxalate, which reduces calcium absorption, and it is therefore not a good source of calcium. Adults need 10 micrograms International Units or IU of vitamin D a day. It's difficult to get all the vitamin D we need from our diet and we get most of our vitamin D from the action of the sun on our skin. However, everyone should consider taking a daily vitamin D supplement during the autumn and winter when we cannot make vitamin D from sunlight. For babies and children, see vitamins for children. Some groups of the population are at greater risk of not getting enough vitamin D, and the Department of Health and Social Care recommends that these people should take a daily 10 microgram IU vitamin D supplement all year round. These groups are:. If you've been diagnosed with osteoporosis, your doctor may prescribe calcium and vitamin D supplements as well as osteoporosis drug treatments if they have concerns that your calcium intake may be low. Find out more about treating osteoporosis. Women lose bone more rapidly for a number of years after the menopause when their ovaries almost stop producing oestrogen, which has a protective effect on bones. There are no specific calcium or vitamin D recommendations for the menopause, however a healthy balanced diet, including calcium, summer sunlight and vitamin D supplements, will help slow down the rate of bone loss. Non-vegans get most of their calcium from dairy foods milk, cheese and yoghurt , but vegans will need to get it from other foods. |
| Food for healthy bones - NHS | He or she might recommend a bone density test. The results will help your doctor gauge your bone density and determine your rate of bone loss. By evaluating this information and your risk factors, your doctor can assess whether you might be a candidate for medication to help slow bone loss. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview. Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. This content does not have an English version. This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Request Appointment. Healthy Lifestyle Adult health. Sections Basics Maintaining good health Dental care Skin care Nail care Eye care Sleep Mental health Healthy relationships LGBTQ health Healthy at work In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New. Products and services. Bone health: Tips to keep your bones healthy Protecting your bone health is easier than you think. By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Bone health for life: Health information basics for you and your family. National Institute of Arthritis and Musculoskeletal and Skin Diseases. Accessed Jan. Exercise and bone health. American Academy of Orthopaedic Surgeons. Golden NH, et al. Optimizing bone health in children and adolescents. Canned salmon. A 3-ounce serving has mg of calcium. It's so rich in the mineral because canned salmon includes tiny, soft bones that you likely won't even notice, Dr. It's easy to mix canned salmon with mayonnaise to make a sandwich spread as you would with tuna or whip it up into a dip. Plant milks. We automatically think of cow's milk as a solid calcium source, and with good reason. But milk made from almonds, rice, or soy is typically fortified to reach a calcium level similar to its dairy counterpart: 8 ounces contains to mg. Check labels, and also watch out for sugar that might be added to plant milk. This soy-based mainstay of Asian cuisine boasts mg of calcium in a 4-ounce serving, while calcium-enriched versions often have double that amount. Soy foods, which include edamame, are generally high in calcium, Dr. Rosen says, as well as an important source of protein — also important to bone health. Almonds and almond butter. Known for their heart-health benefits, almonds are easy to love though calorie-dense. A half-cup of the nuts alone has mg of calcium, while 2 tablespoons of almond butter contains mg of calcium. White canned beans. Each cup of these soup- and chili-enriching legumes — which encompass navy, cannellini, great northern, and lima beans — contains about mg of calcium. Beans are a smart source of protein as well, Dr. Osteoporosis, a disease in which bones become weak and brittle, strikes four times as many older women as men, a disparity due in part to our loss of bone-protecting estrogen after menopause. But while you may shrink a bit in height or develop a slightly stooped posture as you age — hints that osteoporosis is lurking — the condition typically doesn't announce itself until you break a bone. One weapon can stave off that painful scenario, however: bone density testing. The x-ray technology, known as a DEXA scan, measures the density of calcium and other minerals in bones. It can detect osteoporosis before a dangerous fracture happens. DEXA can also predict your risk for a future bone break or determine how well osteoporosis medication is working. Bone density testing is recommended for all women starting at age 65 and every two years thereafter. Women 50 to 64 should also begin regular testing if they have certain risk factors for osteoporosis, such as low body weight, a past fracture, a parent who broke a hip, a disease linked to bone loss, or medication use known to thin the bones. from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. January 1, By Heidi Godman , Executive Editor, Harvard Health Letter Eat a well-rounded diet and pay special attention to calcium, vitamin D, and protein. Calcium goals and sources The Recommended Dietary Allowance RDA of calcium for people ages 51 or older is 1, milligrams mg per day for women, and 1, to 1, mg per day for men. Vitamin D Vitamin D is important for many body systems, especially bones. Protein We call proteins the building blocks of life. Two-for-one You get a two-for-one benefit when you eat proteins that are also calcium-rich. About the Author. Heidi Godman , Executive Editor, Harvard Health Letter Heidi Godman is the executive editor of the Harvard Health Letter. Before coming to the Health Letter, she was an award-winning television news anchor and medical reporter for 25 years. Heidi was named a journalism fellow … See Full Bio. 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| Food for healthy bones | Rosen explains. Kim Y-A, Yoo J-H. Canned Sardines and Salmon The calcium is in their soft bones to mg for 3 ounces. It's well known that top sources for calcium include dairy products such as milk, yogurt, and cheese, along with dark leafy greens such as collards, kale, Swiss chard, and broccoli. and reduce the length of stay for rehabilitation in hospital [19] Schurch, M. If you have a specific fortified juice you plan to buy, check its nutrition label. |
| How Diet Builds Better Bones: Surprising Findings on Vitamin D, Coffee, and More | Discrimination at work is linked Immune-boosting vitamins Bone health and diet recommendations blood ciet. Getting adequate healtb of vitamins D and Aand from food or Electron transport chain and energy metabolism may recommendaions protect bone health. In addition to slowing down your metabolism, creating rebound hunger and causing muscle mass loss, it can also be harmful to bone health. Rosen warns. Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. Rosen says. Dekker LH, Vinke PC, Riphagen IJ, et al. |
| Validation request | Don't fret. You can still find many ways to get calcium and vitamin D. Some plant-based alternatives to dairy milk that provide nutrients for making bones stronger include:. Check the food labels on packages to determine the calcium and vitamin D content for these or other products you plan to purchase. How much of the nutrients dairy alternatives have can vary between foods or drinks. These three types of fish can load you up with calcium and vitamin D and lots of protein to help you maintain healthy bones. Sardines sometimes get a bad reputation, but just 3. You can enjoy sardines straight from the can, on a pizza, or mixed in a pasta or salad dish. You can also try them on crackers with mustard. Salmon often gets coined a "superfood" because it boasts numerous health benefits , one of which is keeping your bones healthy. A 3-ounce serving of cooked salmon has about 13 milligrams of calcium but a whopping IU of vitamin D. Salmon is also famous for its omega-3 fatty acids. Omega-3 fatty acids are essential for heart, eye, and brain health, as well as maintaining your energy level. Tuna dishes are inexpensive dinner staples tuna melt or casserole, anyone? One can of tuna provides 26 milligrams of calcium and 67 international units of vitamin D. Although lower in vitamin D than sardines and salmon, tuna is still a healthy source of vitamin D to include in your diet. Egg yolks can help your bone health too. Just one large egg yolk provides 22 milligrams of calcium and 37 international units of vitamin D. Plus, if you eat the egg white, you'll get about 6 grams of protein from each large egg. If you're vegan or just love tofu it's delicious, after all , you can find tofu prepared with calcium sulfate. Tofu with calcium sulfate can have as much as milligrams of calcium in a 1-cup serving. Calcium amounts in tofu can vary depending on the brand, so it's a good idea to check your food label. Soybeans, also known as edamame, make a great snack or appetizer with the bonus of helping your bones. The USDA reports just one cup of cooked soybeans has milligrams of calcium. Adding edamame to your soups and salads is a great way to boost the calcium and protein you get. Some people don't realize that dark leafy vegetables—kale, mustard and collard greens, spinach , and bok choy —can be loaded with calcium to support bone health. The calcium contents of these leafy greens are as follows:. Like humans, mushrooms can create vitamin D when they're in the sun so the next time you see a batch of wild mushrooms, you can think of them as sunbathing. A review of mushrooms as a source of vitamin D found that if eaten before the "best-before" date, mushrooms can provide higher levels of vitamin D2 than most foods. The review authors said this could mean mushrooms may be the only non-animal, unfortified source of vitamin D. A downside? Most commercially sold mushrooms are grown in darkness and therefore boast little vitamin D2. And you should not eat wild mushrooms unless an expert has identified them as safe. It's possible for nuts and seeds to play a role in bone health. Some nuts and seeds are also good sources of calcium, like almonds, Brazil nuts, and sunflower seeds. For example, 1 cup of almonds delivers milligrams of calcium, and 1 cup of sunflower seeds contains milligrams. Besides providing you with calcium, nuts and seeds can offer other nutrients such as potassium and magnesium. Magnesium, in particular, is another mineral good for bones, as it helps make the bones in your body. Also, individuals who consume higher amounts of magnesium have stronger, healthier bones. Most grains do not contain calcium naturally. But since cereal is such a breakfast staple, calcium-fortified options exist to help you keep your bones healthy. There are different ways to enjoy these cereals, like:. This amount of calcium is well over your daily recommended need, which may seem fantastic. However, your body can't absorb that much calcium at one time. So, you may want to consider spreading out your calcium-dense foods throughout the day. When choosing fortified cereals, look for options with lower sugar content. It's also possible for fortified foods to have high amounts of added sugars. Recommendations from programs and agencies can help point you toward some good options. For example, the Child and Adult Care Food Program CACFP recommends that breakfast cereals contain The FDA also says that cereals labeled "healthy" should have no more than 2. Juices have calcium-fortified options, too, so you can keep your bones healthy. Sugar content is important to watch for with fortified juices too. If you have a specific fortified juice you plan to buy, check its nutrition label. A good rule of thumb is to look at how much sugar is in one serving of the juice. A serving of that juice would keep you under the recommended sugar calorie limit—but only if other foods and drinks you consumed had very low or no sugar. So, it would be helpful to aim for unsweetened or less sweetened juices that are healthier. Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications. Please speak with your healthcare provider or pharmacist before starting any supplements. Besides being physically active, you can keep your bones strong by ensuring you have enough calcium and vitamin D. The nutrients can be found in things you eat and drink, such as dairy products or alternatives, fortified cereals, and dark leafy green vegetables. But if you're unsure if you're getting enough calcium and vitamin D, talk with a healthcare provider or registered dietitian. National Institute of Arthritis and Musculoskeletal and Skin Diseases. The surgeon general's report on bone health and osteoporosis: what it means to you. Office of Dietary Supplements. Calcium-fact sheet for health professionals. Vitamin D-fact sheet for consumers. Vitamin D-fact sheet for health professionals. Dietary Guidelines for Americans. Food sources of calcium. Zhang X, Chen X, Xu Y, et al. Milk consumption and multiple health outcomes: umbrella review of systematic reviews and meta-analyses in humans. Nutr Metab Lond. Ellis E. What to look for in yogurt. Academy of Nutrition and Dietetics. Fernandez MA, Marette A. Potential health benefits of combining yogurt and fruits based on their probiotic and prebiotic properties. Adv Nutr. USDA National Nutrient Database for Standard Reference. Nutrients: calcium, Ca mg. Department of Agriculture. Dekker LH, Vinke PC, Riphagen IJ, et al. Cheese and healthy diet: associations with incident cardio-metabolic diseases and all-cause mortality in the general population. Front Nutr. How to lower cholesterol with diet. High blood pressure and diet. Food sources of vitamin D. Department of Agriculture FoodData Central. Fish, sardine, Atlantic, canned in oil, drained solids with bone. Individuals should ensure to include the following nutrients and foods in their diet to keep bones healthy:. The National Institute of Arthritis and Musculoskeletal and Skin Diseases advises that low calcium intake throughout life has an association with low bone mass and high fracture rates. From 51 years , females require 1, milligrams mg of calcium daily, and males need 1, mg. People can ensure they consume calcium by including dairy or soy products, fish with bones, and leafy green vegetables in their diets. The following shows the calcium content of some common foods:. The body needs vitamin D to absorb calcium, and a deficiency of vitamin D could cause the weakening of the bones and skeleton. Experts recommend that individuals up to 70 years have a daily intake of IU International Units of vitamin D. People over age 70 should increase their uptake to IU daily, which they can also obtain from supplements. People can get vitamin D from sunlight and food. The following foods contain vitamin D:. Research suggests that protein can be both beneficial and detrimental to bone health, as different studies have produced different results on the effects of protein on bone health. However, according to the Framingham Osteoporosis study, there is a link between low protein intake and greater bone loss and hip fractures in older adults. The study concluded that the combination of sufficient protein and calcium intake appears to benefit bone mineral density BMD. Therefore, eating a diet with sufficient protein and calcium seems wise. Protein-rich foods include:. The Framingham Osteoporosis Study identified that people with a higher fruit and vegetable intake had better BMD and less bone loss. The nutrients in fruits and vegetables that the study indicated are beneficial to bone health include :. A cross-sectional study of Chinese people aged 40—75 years found that a higher fruit and vegetable intake correlates with higher BMD and lowers the risk of osteoporosis. In addition to eating a healthy diet to support bone health, people should be aware of some detrimental foods and drinks. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases , overconsumption of salt can cause the kidneys to excrete calcium. Therefore, people who have a low calcium intake should avoid adding salt to food or eating too many processed foods that can contain excess salt. These include phytates in beans, wheat bran, and legumes and oxalates in spinach and beets. Soaking and cooking these foods can help to reduce these compounds. Experts advise that alcohol negatively affects bone health for several reasons. In addition, chronic heavy drinking can disrupt hormones, such as elevating cortisol levels, which can break down more bone. Males may produce less testosterone , a hormone that has links to bone formation, while females may notice irregular menstrual cycles. Irregular menstrual cycles can reduce the amount of estrogen in the body, which increases the risk of osteoporosis. Moreover, people under the influence of alcohol are more at risk of falls and bone fractures. An older study suggests that as coffee may increase the amount of calcium the body excretes in urine, people should not drink more than three cups per day, especially if they are older. Additionally, the Bone Health and Osteoporosis Foundation advises that caffeine in soft drinks such as colas can have the same adverse effects. Learn 11 ways to increase bone density naturally. To protect bones throughout life, people should eat a healthy diet containing essential nutrients and engage in physical activity. Calcium, vitamin D, and protein are vital protective nutrients and vitamins, minerals, and antioxidants in fruit and vegetables. Avoiding excessive alcohol and salt may be beneficial for everyone for overall health and well-being, especially those who have limited calcium intake. Walking with weights can help improve bone strength and prevent bone loss. Learn how to do this and the science behind it here. Prunes contain vitamin K, which may be beneficial for bone health. Learn more about how prunes can benefit osteoporosis. Osteoporosis is a condition that increases a person's risk of fractures. Menstruating individuals have a higher risk of developing osteoporosis after…. Secondary osteoporosis occurs as a result of a medical condition or medication rather than because of age. Learn more about the causes. 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