Keeping your bones strong becomes increasingly important as you get older. Bones are living tissue that continually changes throughout life, but with age, bone loss can gradually become greater than bone formation.
Nutrition plays an important role in maintaining bone health. Calcium is one of the primary minerals stored in bones, while vitamin D helps your body absorb calcium. Protein, magnesium, phosphorus, potassium and other nutrients also contribute to maintaining a balanced diet that supports your muscles and skeletal system.
The good news is that many everyday foods provide these nutrients naturally.
Here are 12 foods that can support strong, healthy bones as you age.
1. Greek Yogurt
Greek yogurt is an excellent food to include in a bone-friendly diet.
Dairy products are among the richest natural dietary sources of calcium, and yogurt also provides protein. Some varieties are fortified with vitamin D, making them particularly useful for supporting bone health.
Plain Greek yogurt can be combined with berries, nuts, seeds and oats for a nutrient-dense breakfast.
For an easy way to prepare yogurt smoothies with fruit, seeds and other nutritious ingredients, a premium Vitamix professional-grade blender can be a useful addition to a health-focused kitchen.
Choose plain or minimally sweetened yogurt when possible to avoid unnecessary added sugar.
2. Sardines
Sardines are small fish with surprisingly impressive nutritional value.
Canned sardines eaten with their soft edible bones are naturally rich in calcium. They also provide protein and omega-3 fatty acids, and some varieties contain vitamin D.
Try adding sardines to salads, whole-grain toast, pasta or vegetable dishes.
Eating a variety of calcium-containing foods throughout the week can make it easier to meet your nutritional needs without relying on a single food source.
3. Salmon
Salmon is another valuable food for healthy aging.
Fatty fish such as salmon are among the better natural food sources of vitamin D. Vitamin D is especially important because your body needs it to absorb calcium effectively.
Salmon also provides high-quality protein, which helps maintain muscle tissue. Strong muscles are important as you age because they support movement, stability and overall physical function.
A premium Breville Smart Oven Air Fryer Pro can make it easier to roast salmon, vegetables and other nutrient-rich foods at home with minimal preparation.
Try pairing salmon with leafy greens, sweet potatoes or whole grains for a balanced meal.
4. Milk
Milk remains one of the most familiar dietary sources of calcium.
A cup of milk provides calcium along with protein, phosphorus and other important nutrients. In many countries, milk is also fortified with vitamin D.
If you don’t consume dairy, fortified plant-based alternatives can be useful. Look for products containing added calcium and vitamin D and check the nutrition label, because nutritional content can vary considerably between brands.
Milk or fortified plant beverages can be added to oatmeal, smoothies or other meals.
5. Kale
Leafy green vegetables deserve a regular place in a bone-supportive diet.
Kale provides calcium along with vitamin K and several other vitamins, minerals and plant compounds.
Other green vegetables, including broccoli and bok choy, can also contribute calcium to your diet.
Kale can be added to salads, soups, stir-fries, omelets and smoothies.
A powerful KitchenAid premium food processor can help prepare vegetables, nuts, seeds and other whole foods for salads, soups and healthy homemade meals.
Aim for variety rather than relying on one vegetable every day.
6. Eggs
Eggs provide high-quality protein along with several vitamins and minerals.
Egg yolks naturally contain a small amount of vitamin D. While eggs aren’t one of the richest sources of vitamin D, they can contribute to overall intake as part of a varied diet.
Protein is also particularly important during healthy aging because maintaining muscle mass supports mobility and physical function.
Try combining eggs with vegetables, avocado and whole-grain toast for a balanced breakfast.
7. Tofu
Tofu can be an excellent source of plant-based protein and, depending on how it is produced, calcium.
Tofu prepared using calcium salts such as calcium sulfate can contain substantial amounts of calcium. However, calcium levels vary between products, so check the nutrition label.
Tofu works well in stir-fries, curries, salads, soups and grain bowls.
For people who consume little or no dairy, calcium-set tofu and calcium-fortified plant beverages can help diversify dietary calcium sources.
8. Almonds
Almonds provide plant protein, magnesium, healthy fats and a modest amount of calcium.
Magnesium is another mineral involved in normal bone structure and numerous processes throughout the body.
Enjoy almonds as a snack, add them to oatmeal or yogurt, or use almond butter on whole-grain toast.
A premium high-performance Vitamix blender can also be used to prepare homemade nut butters, smoothies and other whole-food recipes.
Remember that nuts are calorie-dense, so moderate portions are generally enough to obtain their nutritional benefits.
9. Broccoli
Broccoli is an excellent vegetable to include regularly in a healthy diet.
It provides calcium, vitamin K, vitamin C, fiber and numerous beneficial plant compounds.
Although broccoli doesn’t contain as much calcium per serving as many dairy foods, eating a variety of calcium-containing foods throughout the day contributes to overall intake.
Try steaming or roasting broccoli rather than overcooking it.
Pair it with salmon, tofu, chicken or legumes for a nutrient-rich meal.
10. Beans
Beans provide plant-based protein, magnesium, potassium, fiber and other minerals.
Protein contributes to maintaining muscle mass, while minerals such as magnesium are involved in normal bone health.
Black beans, kidney beans, chickpeas and white beans can all be incorporated into a balanced diet.
Use them in soups, salads, curries, stews or grain bowls.
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If you aren’t accustomed to eating many legumes, increase your intake gradually to give your digestive system time to adjust.
11. Fortified Plant-Based Milk
Fortified plant-based beverages can be particularly useful for people who don’t consume dairy products.
Soy, almond and oat beverages may contain added calcium and vitamin D, although the amounts differ between products.
Always check the nutrition label.
When choosing a plant-based milk specifically for bone-supporting nutrients, look at its calcium and vitamin D content rather than assuming all plant milks provide the same nutrition.
Unsweetened varieties can also help limit unnecessary added sugars.
Use fortified plant milk in smoothies, oatmeal, cereal or other recipes.
12. Bok Choy
Bok choy is another leafy vegetable that can contribute calcium to a balanced diet.
It also provides vitamin C, vitamin K and numerous plant compounds while being relatively low in calories.
Bok choy works particularly well in stir-fries, soups and vegetable dishes.
Combining leafy greens such as bok choy and kale with calcium-rich dairy foods, fortified foods, fish, legumes and other whole foods can help create a varied diet that supports bone health.
Building a Bone-Supportive Diet as You Age
No single food can keep your bones strong on its own.
Instead, focus on an overall eating pattern that provides adequate calcium, vitamin D, protein and other essential nutrients.
Some particularly useful foods include:
- Greek yogurt
- Sardines
- Salmon
- Milk
- Kale
- Eggs
- Calcium-set tofu
- Almonds
- Broccoli
- Beans
- Fortified plant-based milk
- Bok choy
Calcium needs also change with age. For example, the U.S. National Institutes of Health recommends 1,200 mg of calcium per day for women ages 51–70 and for adults 71 and older, while men ages 51–70 have a recommended intake of 1,000 mg per day.
Nutrition is only one part of healthy aging. Regular weight-bearing and resistance exercise, adequate protein, avoiding smoking and maintaining an overall healthy lifestyle can also contribute to maintaining your bones and muscles as you get older.
If you’re concerned about osteoporosis, vitamin D deficiency or whether you’re getting enough calcium, speak with a qualified healthcare professional. Supplement needs can vary between individuals, and more isn’t necessarily better.
Building strong bones is a lifelong process, but consistently choosing nutrient-rich foods can help give your body the nutritional foundation it needs for healthy aging.