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Did you know your diet plays a pivotal role in maintaining healthy bones?

Your bones are important. Among other functions, they help you move, protect your organs, and store calcium for the rest of your body to use.

An increasing number of older Americans have poor bone health. More than half of Americans over age 50 have osteoporosis or low bone mass, according to the Centers for Disease Control and Prevention (CDC).

Women are at greater risk than men for both osteoporosis and low bone mass. Osteoporosis greatly increases a person’s risk for bone fractures.

Although people naturally begin to lose bone mass as they age, healthy lifestyle habits can help slow the process. The first healthy habit is watching what we put on our plates.

Learn about nutrients that support bone health and foods that are high in those nutrients.

Which Nutrients Support Bone Health?

A wide range of nutrients plays a key role in bone health, but the three most important are calcium, magnesium, and vitamin D.

• Calcium — Calcium helps build strong bones. It also helps other areas of the body work properly. Our bones store calcium for the rest of our bodies. Not getting enough calcium depletes the calcium stored in our bones, putting us at a greater risk for osteoporosis.
• Magnesium — Magnesium helps with bone production and can support better bone density.
• Vitamin D — Vitamin D helps our bodies absorb the calcium from our diet. It’s also important for muscle and immune system health.

Other nutrients that can support bone health include:

• Phosphorous.
• Potassium.
• Vitamins A, B12, C, and K.
• Zinc.

What Is a Bone-Healthy Diet?

You should aim for foods high in calcium, protein, magnesium, vitamin D, and other key nutrients.

How much calcium do I need?

Calcium is the most abundant mineral in our bodies, but our bodies don’t produce it naturally; it has to come from our diet. Getting enough calcium is crucial to your bone health.

Daily recommendations vary depending on age and other factors:

• Babies 0 to 6 months — 200 milligrams (mg).
• Babies 6 to 12 months — 260 milligrams.
• Children 1 to 3 years old — 700 milligrams.
• Children 4 to 8 — 1,000 milligrams.
• Children and teens 9 to 18 — 1,300 milligrams.
• Men 19 to 70 — 1,000 milligrams.
• Women 19 to 50 — 1,000 milligrams.
• Men over 70 and women over 50 — 1,200 milligrams.

How much vitamin D do I need?

Daily recommendations for vitamin D include:

• Babies under 1 year old — 10 micrograms (mcg) or 400 international units (IU).
• People ages 1 to 70 — 15 micrograms (600 international units).
• Adults over 70 — 20 micrograms (800 international units).

Reaching these totals through diet alone isn’t always easy, but sunlight is another significant source of vitamin D.

How much protein do I need?

Adults should get 0.36 grams (g) of protein per pound of weight. So, an adult who weighs 150 pounds should consume a minimum of 54 grams of protein per day. Some populations (such as athletes and older adults) may require more protein. Talk to your dietitian and doctor to find out your protein needs.

It’s important that your protein comes from healthy sources. Aim for lean animal proteins like poultry and fish, as well as low-fat dairy, eggs, and plant proteins (such as beans, legumes, and nuts). Limit protein sources with high saturated fat content, such as red meat and whole-fat dairy.

What Are 10 Good Foods for Bone Health?

Want to make sure your diet is supporting your bone health? Start with these foods.

Milk (and other dairy)

Cow’s milk is the gold standard for calcium. No matter the fat content, an 8-ounce glass contains about 300 milligrams of calcium.

In addition, milk is typically vitamin D-fortified. It also contains about 8 grams of protein and high amounts of magnesium and phosphorus, among other minerals.

Plant-based milks like almond, oat, and soy also have calcium, protein, and vitamin D, but in lower amounts than cow’s milk.

While you’re in the dairy aisle, don’t forget about cheese and yogurt. Though they typically don’t have much vitamin D, they do pack calcium, protein, magnesium, and more.

Seafood

Fish is a great source of lean protein, along with other bone-healthy nutrients. Canned fish with soft, small bones — think sardines or salmon — have high amounts of calcium and vitamin D, among other nutrients.

Several types of cooked fish are good sources of vitamin D and other nutrients, including:

• Mackerel
• Salmon
• Trout
• Tuna

Green, leafy vegetables

There are many to choose from, and they’re good for you in many ways. Broccoli — whether cooked or raw — has calcium, vitamin C, protein, potassium, and phosphorus. Other dark, leafy vegetables that are good for your bones include kale, collard greens, spinach, and turnip greens.

Citrus fruits

Vitamin C benefits your bones, and citrus fruits are great sources of it. A medium-sized navel orange has 83 milligrams of vitamin C, plus about 60 milligrams of calcium. A medium-sized grapefruit has even more vitamin C, although less calcium.

If you like a morning glass of orange juice, some varieties come fortified with added calcium. Some also have added vitamin D.

Fortified cereals

Many foods come “fortified,” which means that their producers have added extra nutrients. Cereals often include added nutrients like vitamin D and magnesium, which can benefit your bone health.

Sweet potatoes

They’re not just sweet, they’re also good for you. Sweet potatoes come packed with vitamin A, vitamin C, magnesium, and potassium, among other heart-healthy nutrients.

Beans

Whether you buy canned or dry beans, you’re benefiting your bones. Beans are a great source of protein and also provide plenty of other bone-healthy nutrients, such as calcium, phosphorus, and potassium.

Almonds

Seeking a snack to support your bones? Almonds are a good source of protein, calcium, magnesium, and phosphorus.

If you’d rather spread it onto bread, almond butter contains the same bone-healthy nutrients.

Seeds — chia, poppy, and sesame — are also a source of calcium, magnesium, and phosphorus.

Dried figs

If you’d prefer your snack a little sweeter, dried figs are also a good source of calcium and potassium. A 2-ounce serving contains nearly 100 milligrams of calcium.

Tofu

Tofu is a great source of plant protein. It also comes packed with calcium and magnesium. You can also set tofu with calcium, which adds even more of the key mineral. Just 1 cup of tofu prepared with calcium has over 800 milligrams of calcium.

How Can I Keep My Bones Strong?

Beyond eating healthy, other lifestyle habits that benefit bone health include:

• Don’t smoke — Smoking and vaping are bad for your bones. Smoking can decrease your bone mass, and vaping may increase your risk of osteoporosis and fractures. That’s according to the American Academy of Orthopedic Surgeons.
• Exercise regularly — Weight-bearing exercises like walking, jogging, or brisk dancing are especially beneficial for bone health. They help build stronger bones and slow bone loss.
• Limit alcohol consumption — Like cigarettes, alcohol can decrease your bone mass, putting you at greater risk for osteoporosis.
• Take supplements — If you’re not getting enough calcium, magnesium, vitamin D, or other key nutrients through your diet, supplements are one way to make up the difference. Make sure to talk with your doctor before beginning any supplement regimen.