The 9 Best Foods and Drinks for Osteoporosis That Boost Bone Strength Naturally
Calcium is important, but it's not the only nutrient you should be paying attention to
Keeping your bones strong is more important than ever, since one in five women over 50 will develop osteoporosis, or weak and brittle bones. Strong bones not only protect you from fractures if you fall, but they also offer total-body benefits. Higher bone density is associated with improved lung function, decreased back pain and even a lower risk of hearing loss. That’s why we’ve rounded up the best foods and drinks for osteoporosis prevention. The best part? Many of these picks are likely already in your fridge or pantry.
The 9 best foods and drinks for osteoporosis
While calcium often gets most of the credit for maintaining bone health, it’s not the only vitamin or mineral that supports a strong skeleton. These delicious foods and drinks are among the best for both preventing and living with osteoporosis.
Woman's World Answers
Dairy foods
Calcium and vitamin D are the most important nutrients for bone health, says Meryl LeBoff, MD, chief of the Calcium and Bone Section and director of the Skeletal Health and Osteoporosis Center at Brigham and Women’s Hospital. And low-fat dairy products like milk, yogurt and cheese are the best way to get them. If you don’t eat dairy, look for calcium-fortified foods like almond and soy milk. Women between the ages of 51 and 70 should aim for 1,200 mg of calcium and 800 to 1,000 IU of vitamin D per day.
According to research in Nutrients, maintaining adequate vitamin D levels daily can reduce your fracture risk by 33 percent. Another reason Dr. LeBoff is a fan of dairy is because it contains protein and calcium, a combination that research in the journal BMJ found lessens your odds of experiencing a fracture by 33 percent.
Tip: Need a bone-supporting protein boost on the go? Try CLIF Builders Protein Bars, which have up to 20 grams of protein per bar.
Prunes
You know prunes help keep you regular, but did you know they can boost your bone health, too? Researchers at Penn State recently discovered that polyphenols in fruit blunt inflammation that leads to bone loss. The study found that postmenopausal women who ate four to six prunes daily maintained their bone density, structure and strength.
Chicken
In addition to calcium and vitamin D, vitamin K-2 is essential for bone health. Why? It binds calcium to bone. To bump up your vitamin K-2 levels, add more foods like egg yolks and chicken to your diet. Or you might consider supplementing with MK-7, a form of K-2 that’s more readily used by the body, to maximize the health benefits. Research in the European Journal of Endocrinology found that women who did so had bones up to 40 percent denser after four years than those who didn’t supplement.
Tomatoes
Lycopene, the plant pigment that gives tomatoes their red hue, inhibits the action of bone-degrading cells called osteoclasts. Indeed, a study in The American Journal of Clinical Nutrition found that a diet high in carotenoids was linked to higher bone density.
Want the most bang for your buck? Cook your tomatoes. Lycopene is higher in cooked tomatoes (like in pasta sauce or soup) since heat releases the nutrient from tomato cells. When salads and salsa call for raw veggies, consider adding avocado oil. This healthy source of fat significantly enhances carotenoid absorption.
Beans
While we know that calcium-rich foods like dairy are one of the best options for preventing osteoporosis, you can also get your calcium fix from beans. A cup of white beans contains around 13 percent of your RDA for calcium, which helps strengthen bones. And according to research in the International Journal of Food Sciences and Nutrition, cooking beans makes it easier for the body to absorb calcium and other bone-supporting nutrients such as magnesium and zinc. So go ahead and enjoy them in a hearty bowl of chili!
Leafy greens
Among the myriad benefits of veggies such as spinach, turnip greens and kale, research in the Journal of Osteoporosis found that these leafy greens support healthy bones. Greens pack a powerful dose of vitamin K, which supports proteins in bones that keep them strong and reduce the risk of fractures. To get the recommended daily allowance of vitamin K (and reduce your risk of bone loss), eat 1 cup of raw kale or spinach or 1/2 cup of boiled collards or turnip greens.
Soy
According to Japanese scientists, isoflavones found in soybeans mimic estrogen and help prevent bone tissue breakdown. You can also try a supplement such as Now Foods Soy Isoflavones if you’re not into soy-based foods.
Fermented foods
Fermented foods like sauerkraut, kefir and kimchi are a top source of lactobacillus rhamnosus, which supports osteoporosis prevention. This beneficial probiotic mitigates the effects of decreasing estrogen levels on bone strength. A study in Gut Microbes suggests that a daily dose of the probiotic may increase bone mineral density by 36 percent and reduce joint stiffness by 42 percent in six weeks. L. rhamnosus balances levels of two key immune cells to reduce inflammation and prevent bone from breaking down.
Wine
Enjoying wine in moderation can help keep your bones healthy after menopause. A study in the journal Menopause found that those who drink as little as half a glass of wine a day have less bone turnover, which is linked to bone loss. Scientists discovered a link between moderate alcohol consumption and an increase in osteocalcin, a protein that plays a role in bone formation.
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