To keep bones healthy, eat more of these bone-strengthening foods.

Keeping your bones strong is important at every stage of life, but it becomes even more essential as you age. Bones naturally lose density over time, which can lead to conditions like osteoporosis, a disease that makes bones fragile and more likely to break. While genetics and lifestyle play a role in your bone health, diet is one of the most effective ways to strengthen bones and maintain bone density.

By eating the right foods, you can give your body the nutrients it needs to build and preserve bone strength. Calcium and vitamin D are the most well-known nutrients for bone health, but they are not the only ones that matter. Other vitamins and minerals, including magnesium, potassium, phosphorus and vitamin K, also strengthen bones. Following a high protein diet may also keep bones healthier.

The following foods are among the best choices to help increase bone density and lower the risk of osteoporosis:

1. Dairy products – Milk, cheese and yogurt provide calcium, the main mineral in bones. They also contain protein, vitamin D and phosphorus, which help the body absorb calcium more effectively.
2. Leafy green vegetables – Kale, spinach and collard greens are rich in calcium and vitamin K, which supports bone health. These greens also contain antioxidants that help protect bones from damage and keep them strong over time.
3. Fatty fish – Salmon, mackerel and sardines contain vitamin D and omega-3s, key nutrients that support bone health. Vitamin D helps the body absorb calcium, while omega-3s reduce inflammation, which can weaken bones.
4. Tofu – This calcium-rich plant-based protein supports bone mass. Some types are fortified with extra calcium, making them an even better choice. Tofu also contains isoflavones, which may help slow bone loss.
5. Almonds – With calcium, magnesium and protein, almonds provide essential nutrients for bone health, which is why eating them regularly is good for your bones. As a bonus, they're good for your heart, too!
6. Fortified plant milks – Almond, soy and oat milks are often enriched with calcium and vitamin D, making them good alternatives to dairy. These nutrients help maintain strong bones and prevent bone loss.
7. Prunes – Research suggests eating prunes regularly can improve bone density and reduce the risk of fractures because they contain vitamin K, potassium and antioxidants.

Eating a balanced diet that includes these foods, along with natural foods that contain calcium, vitamin D, vitamin K, potassium, magnesium, phosphorus, protein and other bone-strengthening nutrients, can help keep your bones healthier as you age. Proper nutrition is one of the best ways to protect against osteoporosis and other bone-related conditions. Engaging in regular weight-bearing exercise is also essential for maintaining bone health over time.

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Date Last Reviewed: March 17, 2025

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RDN, CLT

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