A well-balanced diet is essential for maintaining health, and superfoods can provide an additional boost. In this article, we'll explore some of the nutrients vital for strong, healthy bones and the foods you can find them in.
In this article, we'll take a look at what a superfood actually is and what you should be adding to your shopping list to naturally strengthen your bones.
Key Takeaways
- Consuming a balanced diet with essential nutrients can support bone health and overall health.
- Superfoods are nutrient-dense foods rich in calcium, magnesium, zinc, and other vitamins and minerals that support strong bones.
- Incorporating superfoods such as leafy greens, nuts and seeds, beans, fatty fish, and prunes into your diet is a research-backed way to boost your bone strength and even reduce your fracture risk.
Essential Nutrients for Healthy and Strong Bones
Maintaining bone health requires more than just calcium and vitamin D. Other nutrients such as collagen, Vitamins C, K, magnesium, zinc and phosphorus are also important. Some of these key nutrients even work synergistically in bolstering bone health. These include calcium and Vitamin D, which work together to increase the absorption of calcium from the gut. Or Magnesium and Vitamin K, which both help to regulate calcium levels.
Superfoods for healthy bones: do they have to break the bank?
The term superfood is a confusing one that may conjure up thoughts of expensive supplements, unusual vegetables and exotic fruits only found at specialist shops. However, many everyday fruits and vegetables qualify as superfoods. The carrots, green leafy vegetables and berries at your local shop offer as many health benefits as high-end superfoods. Simply aim for seasonal, locally sourced options to get the highest nutrient content.
many everyday fruits and vegetables qualify as superfoods. The carrots, green leafy vegetables and berries at your local shop offer as many health benefits as high-end superfoods. Simply aim for seasonal, locally sourced options to get the highest nutrient content.
Finally, although superfoods are super, they aren't magic. Adding a superfood to a diet of ultra-processed or unhealthy foods is unlikely to benefit your health in any meaningful way. Instead, aim to eat them on a regular basis and as part of a balanced, healthy diet.
Top Superfoods for Strengthening Bones
From leafy greens to fatty fish, the following superfoods are packed with calcium, vitamins and other nutrients which can contribute to stronger bones and your overall wellbeing.
Dairy products: Rich in Calcium
While not a traditional superfood, dairy is second to none for healthier bones and a list of superfoods for bone health wouldn't be complete without mentioning dairy foods. Milk, yoghurt and cheese are rich sources of bone-building calcium, the most abundant mineral in our bodies and the most important component of our skeletal system.
While other calcium-rich foods are available, our bodies can absorb the calcium from dairy products more efficiently. If animal milk isn't on the menu, alternatives such as oat and soy milk are often fortified with calcium and vitamin D to help you meet your daily targets.1
Dark Leafy Greens: Calcium and Vitamin C/K.
Leafy green vegetables such as collard greens, turnip greens, spinach and kale are excellent sources of calcium, vitamin K and vitamin C, all nutrients essential for maintaining peak bone mass.
Vitamin C plays an essential role in the production of collagen, which can boost healing after bone fractures.2 Research has also shown that Vitamin C has a positive relationship with bone density, bone turnover and is associated with a reduced probability of fractures.2
Vitamin K has been found to work in conjunction with Vitamin D to increase bone density in people with osteoporosis and reduce fracture rates. This is because vitamin K boosts our calcium balance and increases levels of proteins that are involved in increasing bone strength and solidity.3
Prunes: A good source of vitamin K and good for postmenopausal bones
For postmenopausal women, a handful of prunes could be a good way to reduce your risk of fractures. Prunes are rich in vitamin K, which is responsible for increasing bone strength and mineral density. A 2022 study of 235 postmenopausal women found that consuming five or six prunes daily over a year helped postmenopausal women reduce their fracture risk and maintain hip bone density, a common site for fractures related to osteoporosis.4
Nuts and Seeds: Rich in Magnesium and Zinc
Including nuts and seeds like almonds and pumpkin seeds in your diet can be a great way to boost your bone health. Almonds, in particular, are a readily available snack packed with nutrients like calcium, magnesium, and zinc, all of which are vital for strong and healthy bones.
For Zinc, pumpkin seeds, pine nuts, and chia seeds are fantastic sources. Zinc is a key mineral for keeping your bones in good shape. As we age and go through menopause, our bodies tend to store less zinc in our bones. Low zinc levels can lead to reduced collagen production and slower bone turnover. Plus, zinc gives a green light to osteoblasts, cells that help build new bone.5
Magnesium is another bone-friendly nutrient found in pumpkin seeds, flaxseeds, chia seeds, almonds, and cashews. It plays a crucial role in maintaining healthy bones. Studies show that people who get more magnesium tend to have denser bones, which can lower the risk of fractures and osteoporosis. So, adding magnesium-rich foods or supplements to your diet could be beneficial, especially for older women looking to improve their bone mineral density.6
Beans and Soy products: An excellent source of Minerals
Incorporating foods like soybeans, edamame, tofu, and white canned beans into your diet will boost your magnesium, calcium, and phosphorus intake, all important for maintaining strong bones.
Black beans are an excellent source of calcium, magnesium and phosphorus. Soybeans, in particular, are outstanding sources of calcium Additionally, tofu and soy milk, both made from soybeans, are packed with calcium and vitamin D, further supporting your bone health.7
Fatty Fish: Packed with Vitamins A and D for bones
For maintaining strong and healthy bones, consider adding fatty fish like trout, salmon, tuna, and mackerel to your diet. These fish, along with fish liver oils, are fantastic sources of nutrients. They provide a double punch of vitamin D and omega-3 fatty acids, which play crucial roles in bone health.
Vitamin D helps your body absorb calcium from the gut and maintains the right levels of calcium and phosphate in your bloodstream, ensuring proper bone mineralization. Without enough vitamin D, bones can become weak, fragile, or even misshapen. In kids, it prevents rickets, and in adults, it staves off osteomalacia.8
Collagen-Rich Foods Strengthen Bones.
Collagen is a crucial component of your bones, making up a significant part of their structure and helping to increase bone mineral density. If you're looking to support your collagen intake, consider adding organ meats like liver, heart, brain, and kidneys to your diet, along with sardines, chicken and salmon skin, and nourishing bone broths.
A study of postmenopausal women with reduced bone density found that 5 grams of hydrolysed collagen (SCP) daily for a year led to a significant increase in spine and hip bone mineral density when compared to a control group that received a placebo.9
Elevate your health with Nutrient Rich Superfoods
While calcium is widely recognized for its role in bone health, it's equally vital to appreciate the contributions of magnesium, zinc, collagen, and other essential vitamins from superfoods. These nutrients collaborate synergistically to ensure the strength and resilience of your bones.
Consider the partnership between vitamin D and calcium absorption, or the regulatory role of magnesium and vitamin K in calcium metabolism. Together, they form a formidable team that fortifies your skeletal structure.
You don't have to break the bank to prioritize your bone health. Affordable superfoods like prunes, nuts, seeds, and leafy greens offer accessible sources of these critical nutrients. Opt for local, seasonal options, as they provide the same benefits without the need for exotic choices.
- Health NIo. Calcium: Fact Sheet for Health Professionals 2022 [updated 6th October 2022].
- DePhillipo NN, Aman ZS, Kennedy MI, Begley JP, Moatshe G, LaPrade RF. Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review. Orthop J Sports Med. 2018;6(10):2325967118804544.
- Weber P. Vitamin K and bone health. Nutrition. 2001;17(10):880-7.
- De Souza MJ, Strock NCA, Williams NI, Lee H, Koltun KJ, Rogers C, et al. Prunes preserve hip bone mineral density in a 12-month randomized controlled trial in postmenopausal women: the Prune Study. Am J Clin Nutr. 2022;116(4):897-910.
- Amin N, Clark CCT, Taghizadeh M, Djafarnejad S. Zinc supplements and bone health: The role of the RANKL-RANK axis as a therapeutic target. Journal of Trace Elements in Medicine and Biology. 2020;57:126417.
- Health NIo. Magnesium: Fact Sheet for Consumers 20
