When we think about our health, we often focus on skin, gut, and immune health, but how often do we stop to think about bone health? ,” says Jacqueline Krank, MS, RDN, LDN, ambulatory dietitian. UPMC Shady Side. She delved into the importance of bone health in a presentation at the 2024 Food and Nutrition Conference and Expo, which gathers thousands of nutritionists and nutrition professionals each year.
Crank explains why we should pay more attention to our bones. “According to the Bone Health and Osteoporosis Foundation, approximately 10 million Americans have osteoporosis and approximately 44 million Americans have low bone density. Approximately half are at significant risk of fracture. While these numbers may sound alarming, the good news is that you can keep your bones healthy and strong by choosing more bone-supporting foods. In this article, we identify six foods you should eat more of to keep your bones in tip-top shape.
Why bone health is important
Our bones are hidden to the naked eye under layers of skin and muscle, but they play many important roles in our bodies. Bones provide the body with a strong framework, keeping us upright, protecting vital organs, and storing important nutrients such as calcium.
“Bone health is important at every stage of life,” says Grace DeRoca, registered dietitian at CDCES and spokesperson for the Academy of Dietetics and Dietetics. She explains that during childhood and adolescence, the focus is on increasing bone mass, which peaks by the mid-20s. The focus then shifts to maintaining bone mass and preventing bone loss. But at all of these stages in our bone life, DeRoca says a balanced diet rich in bone-supporting nutrients is key to supporting long-term health and quality of life. These bone-supporting nutrients are included in our list of 6 foods to eat to improve bone health.
6 foods to eat to improve bone health
1.Tofu
People who eat a plant-based diet know that tofu is a great source of protein, but did you know that tofu also contains bone-building nutrients? Because it’s been processed, it’s high in calcium,” says Crank. She recommends checking the label. 1/2 cup of tofu calcium solution contains 861 milligrams of calcium, an excellent source, along with 22 grams of protein. Eating enough calcium-rich foods is essential for maintaining bone density, and if you don’t eat enough, your body will pull calcium from your bones, which can weaken your bones over time.
Tofu also offers possibilities in the culinary world. From sweet to spicy to umami, it’s a blank slate for any flavor you add. You can use it as a substitute for scrambled eggs (try my recipe for Tofu Scramble with Spinach) or as a substitute for ground meat in tacos or pasta, as in my Tofu Crumble recipe. When you’re craving something sweet, use silken tofu to make creamy puddings or desserts like chocolate raspberry tofu pie.
2. Prunes
Did you know that sweet, chewy prunes support bones? DeRoca says these little gems play an important role in regulating calcium balance and supporting bone formation. He explains that it is packed with nutrients that support strong bones, such as vitamin K. Prunes also contain potassium, which helps keep calcium in the bones, and manganese, which is essential for bone formation.
Eating about 1/4 cup of prunes provides you with bone-supporting nutrients and a cup of fruit, making them perfect to take on the go. Add a few prunes to your smoothie for a natural sweetness, add them to salads, yogurt, batter, or make prune pancakes. It also contains dietary fiber, so it’s great to have on hand when you get a stomach ache.
3. Yogurt
Another delicious bone-supporting food you should grab a spoon for. It’s yogurt. According to Crank, yogurt contains multiple nutrients that support bone health and is rich in calcium, vitamin D, and protein. If you want to increase your calcium intake, choose regular yogurt instead of Greek yogurt. Regular yogurt contains almost 50% of your daily calcium intake (almost twice as much as Greek yogurt). If you prefer a plant-based option, plant-based yogurt is also a bone-friendly option for bone health. However, be sure to choose varieties that are fortified to ensure calcium and vitamin D content.
Enjoy yogurt topped with fruit for a quick snack. Or mix it with oatmeal for added creaminess and bone-healthy nutrients, like Brownie Batter Overnight Oats. Use yogurt to make healthy sweet treats like Strawberry Chocolate Greek Yogurt Bark or mix it into creamy sauces, dips, and dressings.
4. Salmon
Dive into more salmon to feed your bones. A 3-ounce serving of sockeye salmon nearly meets your daily vitamin D needs, while also providing a rich amount of omega-3 fatty acids and protein. Vitamin D is not naturally found in many foods, but is required by the body to help effectively absorb calcium. Research has also linked omega-3 fatty acids to improved bone quality.
Whether you choose fresh, frozen or canned salmon, it benefits your bones and can be prepared in a variety of ways. Add cooked salmon to salads, grain bowls, or wraps. Use canned salmon to make recipes for salmon burgers and lemon chill salad with salmon.
5. Kale
Kale is a superstar among dark leafy greens when it comes to bone support. Crank says some leafy greens, such as spinach, are high in oxalates, which can inhibit calcium absorption, but kale is naturally low in oxalates, making it a great alternative. Explain that there is. One cup of raw kale is a good source of vitamin K, which plays a role in bone formation and calcium metabolism. Don’t forget to sprinkle or massage your kale with a healthy fat source like olive oil or avocado oil. In addition to tasting delicious, vitamin K is fat-soluble and requires fat to be properly absorbed.
Get creative with kale in the kitchen! Make colorful salads like this fall salad recipe, stir-fry them for a quick side dish, or add them to soups and stews near the end of cooking. For a sweet twist, blend kale into your smoothie. I promise you it won’t even taste like it. Check out one of our favorites, the anti-inflammatory cherry, beet, and kale smoothie.
6. Tahini
Make room for the tahini. Made from ground sesame seeds, this creamy seed butter is packed with bone-loving nutrients. Tahini is rich in calcium, magnesium, and phosphorous. Calcium is essential for bone density, and magnesium and phosphorus help with calcium metabolism and bone structure, DeRoca said.
Use tahini as a base for salad dressings, and simply mix it with a little lemon juice for a creamy, dairy-free dressing. Or use it to make a tahini yogurt dip, spread it on toast like peanut butter, or drizzle it over roasted vegetables for a nutritional boost.
Other ways to support bone health
In addition to eating a diet rich in bone-supporting nutrients, there are several lifestyle choices you can make to keep your bones strong and healthy.
- Stay active: Regular physical activity, whether it’s weight-bearing exercise like walking, running, or dancing, or strength training like weight lifting, helps keep your bones strong. Exercise prevents bone loss, increases bone density and makes it stronger, and helps prevent osteoporosis. To improve your health, try a combination of both weight-bearing and resistance-based exercise throughout the week.
- Get the number of annual visits: It’s important to see your doctor for an annual checkup, and it’s also important to order tests to make sure you don’t have any vitamin or mineral deficiencies. If you’re low or deficient in nutrients needed for bone health, such as vitamin D, ask your doctor if you should start taking supplements.
- Crank advises: Limit both caffeine and alcohol For better bone health. Consuming large amounts of caffeine can promote bone loss, so limit your daily intake to less than 400mg, which is the equivalent of about four cups of coffee. Consuming large amounts of alcohol over a long period of time can have a variety of negative health effects, affecting bone health and potentially weakening bones.
conclusion
Let’s not forget about bones! They contribute so much to us and deserve more attention. Add more bone-nourishing foods to your weekly menu. Foods like tofu, prunes, kale, yogurt, salmon, and tahini are some of the best foods to eat more of to improve bone health. Additionally, be sure to stay physically active, closely monitor your lab values, and keep your caffeine and alcohol intake in moderation. Your bones will thank you.
