The 7 Best Foods for Osteoporosis

No matter how young or old you are, it’s never too early to start thinking about bone health. With age, bones tend to weaken, which can increase your risk of osteoporosis. This disease is so common that it affects over 10 million American adults over age 50, especially women. In fact, about one in five women aged 50 and over have osteoporosis.

But bone health should be on your radar long before osteoporosis becomes an issue. Your bone health peaks around age 30 and then begins to decline. By incorporating foods rich in bone-building nutrients like calcium, protein, and vitamins D and K, you can build strong bones while you’re young and preserve bone health as you age.,,

We spoke to dietitians to find which foods they recommend for strong, healthy bones. Read on to learn their favorites, plus tips to prevent osteoporosis. 

What is Osteoporosis? 

Osteoporosis is a disease where your bones become weak and more likely to break. Often, osteoporosis results from low bone mineral density and low bone mass. This can happen when too much bone breaks down without being sufficiently rebuilt, or when your bone structure and strength change.

The good news is you can take steps to build stronger bones at any age. As you age, you start losing more bone than you build, particularly after age 50. One of the best ways to keep bones strong is through diet. Eating enough calcium and vitamins D and K is essential because low intakes of these micronutrients increase your risk of developing osteoporosis.,,

Protein is also incredibly important for bone health since protein makes up 50% of bone volume. “Eating enough protein in your diet is essential for maintaining lean muscle mass, which creates a resistance load on your bones promoting bone growth,” says Jena Brown, RD, CSSD, a sports dietitian and owner of Victorem Performance Nutrition in Brenham, Texas.

“Studies have shown that without enough protein, we lose muscle mass faster than if we didn’t get enough calcium and vitamin D, making it arguably the most important nutrient for bone health,” adds Kaytee Hadley, M.S., RDN, IFMCP, functional medicine dietitian and founder of Holistic Health and Wellness in Richmond, V.A.

7 Best Foods for Osteoporosis

If you’d like stronger, healthier bones, these foods can help.

1. Canned Fish

Fatty fish, especially salmon and sardines, contain multiple nutrients that promote bone health. And you don’t even have to know how to cook fish to get your fix. For extra convenience and calcium, try purchasing them canned. 

“Salmon and sardines that are canned with bones are packed with calcium, vitamin D and protein, which all play an important role in bone health,” says Brown. Canned fatty fish is also high in omega-3 fatty acids and low in saturated fat, so it’s also great for heart health.

Not sure what to do with canned salmon? Try this 15-minute recipe for Salmon-Stuffed Avocados. You can also use canned salmon to make a tasty sandwich or top crackers with canned sardines for a savory snack.

2. Milk

No surprise here—milk is an excellent food for osteoporosis. Don’t worry if you don’t like cow’s milk or if you’re lactose intolerant. “Since vitamin D isn’t naturally found in many foods, certain milks, both plant-based and cow’s, have added vitamin D,”  says Hadley. “Just look for ‘Fortified with Vitamin D’ on the front, or flip over the container and check for at least 20% of the Daily Value (DV) for vitamin D on the nutrition facts label.” Ditto for calcium, as it’s often, but not always, added to plant-based milks.

For added benefits, opt for ultra-filtered milk. “One cup of ultra-filtered milk contains up to one-and-a-half times more calcium than regular milk and is also high in vitamin D and protein,” adds Brown. It provides up to 400 milligrams of calcium per cup which is roughly a of the daily recommended amount of 1,200 milligrams for individuals with osteoporosis, she says. Plus, ultra-filtered milk is usually lactose-free, making it a great option if you’re lactose intolerant.

Add milk to cereal or oats, or use it to make Chia Seed Pudding. Since cow’s milk is high in protein, it also makes a great post-workout snack.

3. Cruciferous Vegetables

Cruciferous veggies like broccoli, cauliflower, kale, collard greens and Brussels sprouts aren’t just loaded with fiber. They’re also full of key nutrients that may protect against osteoporosis, especially calcium, vitamin K and magnesium. “Lower levels of magnesium are related to osteoporosis, and unfortunately, at least 20% of people don’t get enough on a daily basis,” says Hadley.

Brown is a big fan of collard greens for their calcium and vitamin K content (more on this bone-building nutrient soon!). Each cup of cooked collards packs 268 milligrams of calcium (21% of the DV) and 773 micrograms of vitamin K (644% of the DV).

If you’re new to cooking collard greens, check out this simple Collard Greens recipe.

4. Beans

Remember that bone health is about more than just calcium. “Beans contain both protein and magnesium, and since they are incredibly versatile, you can include them in a variety of recipes and dishes from salads, to bowls and soups,” says Hadley. For inspiration, check out Our 23 Best Black Bean Recipes for Dinner.

Plus, beans supply some calcium to help you meet your total calcium needs. Soybeans are the best example, with 13% of the DV per half-cup cooked. Use them to make these Smothered Black Soybean Burgers.

To top it off, beans are rich in fiber to keep you regular, balance blood sugar and lower cholesterol.

5. Yogurt

Given the bone health benefits of milk, it’s no surprise that yogurt is also a great food for osteoporosis. It’s another excellent source of calcium, vitamin D and protein. Greek or Icelandic yogurt are especially protein-rich options, but you can still get protein and calcium from regular yogurt.,

Plus, yogurt contains probiotics, which makes it one of the best foods for gut health.

Enjoy yogurt on its own or topped with fruit, granola, nuts and seeds. You can also use it to make this delicious Frozen Yogurt Bark.

6. Fortified Orange Juice

If you’re not a fan of milk, try fortified orange juice instead. Although oranges aren’t naturally a good source of calcium or vitamin D, many juice manufacturers add these nutrients. Simply check the nutrition facts panel to verify whether your OJ contains added calcium and vitamin D (ideally, at least 20% of the Daily Value for each).

Of course, you can sip a glass of orange juice with breakfast. But you can also add it to a Berry Orange Smoothie for a refreshing, hydrating drink.

7. Prunes

Prunes may be best known for their ability to keep you regular, but did you know they can also promote bone health? Prunes are an excellent source of vitamin K, which helps regulate bone breakdown and mineralization. They also contain potassium, boron and antioxidants that may work synergistically to enhance their bone-friendly benefits.

Eating just five to six prunes per day has been shown to improve bone mineral density in postmenopausal women. That’s a big bonus, considering postmenopausal women are at higher risk of osteoporosis due to hormonal changes during menopause.

Prunes are a quick, easy snack. But if you don’t love plain prunes, whip up a batch of Sokolatakia (Chocolate-Dipped Walnut-Stuffed Prunes). 

Other Strategies to Manage Osteoporosis

Besides eating these bone-building foods, there are other key ways to prevent or manage osteoporosis. The first is incorporating weight-bearing exercise and strength training into your weekly routine. “Regular physical activity helps increase muscle strength which can increase bone density and improve posture and balance,” says Brown. 

Try brisk walking, racket sports, dancing, resistance band training, weight machines or bodyweight exercises. Any movement helps, but aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise plus muscle-strengthening activities at least twice weekly.

It can also be valuable to get regular bone density scans and fitness assessments. “I recommend regular bone density scans and fitness assessments with a healthcare provider, Certified Strength and Conditioning Specialist (CSCS), or physical therapist to determine which exercises are safest and most effective depending on the stage of osteoporosis,” says Brown. This can reveal if you have low bone density and how your bone density is evolving if it’s already low. Plus, it gives you an individually tailored plan to reach your unique health goals. 

The Bottom Line

Osteoporosis is a common bone disease, especially among older adults. No matter what your age, aim for a variety of foods rich in calcium, protein and vitamins D and K, like milk, yogurt, beans, cruciferous veggies and fortified orange juice. These can help strengthen your bones to prevent or manage osteoporosis. And remember to stay active! If you’re at risk for osteoporosis, speak to your healthcare provider about bone density screening. Your bones will thank you!