What to Eat for Healthy Bones: 8 Delicious and Nutritious Foods

Osteoporosis is a condition that affects about 8 million women in the US. It causes the bones to become thin and weak, making them more likely to break. Your diet can have a big impact on your bone health, as you need certain nutrients like calcium and vitamin D to build and maintain strong bones. If you don't get enough of these nutrients, you may have a higher risk of developing low bone mass.

The recommended daily intake of calcium is 1,000 mg for women between 19 and 50 years old, and 1,200 mg for women over 51. The recommended daily intake of vitamin D is 600 IU for women between 13 and 70 years old.

Many people don't get enough calcium and vitamin D from their food. But the good news is that there are many delicious foods that can help you meet your needs and keep your bones healthy. Here are 8 foods that support strong bones:


Yogurt is a great source of calcium and also provides protein and B vitamins. You can enjoy yogurt any time of the day as a snack or a meal.


Cheese is another dairy product that is rich in calcium and often fortified with vitamin D. There are many varieties of cheese to choose from, so you can find one that suits your taste and preference.


Milk is one of the easiest ways to get calcium and vitamin D in your diet. Drinking a glass of milk can provide you with a significant amount of both nutrients. Look for milk that is fortified with vitamin D to get the most benefit.

Dark, leafy greens:

Dairy products are not the only foods that contain calcium. Dark, leafy greens such as kale, spinach, collard greens and Swiss chard are also high in calcium and packed with other nutrients.


Salmon is one of the best sources of vitamin D among fish. It also includes omega-3 fatty acids that benefit both your heart and brain. You can bake, grill or poach salmon and serve it with some sauteed greens for a bone-boosting dinner.

Orange juice:

Orange juice is a refreshing drink that can also help you get more calcium and vitamin D. Many brands of orange juice are fortified with both nutrients, as well as other vitamins and minerals such as potassium and folate.

Almond butter:

Almond butter is a tasty spread that offers a lot of calcium per serving. It also has protein and healthy fats, and no cholesterol. You can eat almond butter on whole grain bread, with a banana or apple, or by itself.


Eggs are a good source of vitamin D, but only in the yolks. If you eat egg whites only, you will miss out on this nutrient. Eggs are also high in protein and can be cooked in many ways. You can make an omelet with eggs and vegetables for a balanced breakfast.

It's important to eat a balanced diet that includes plenty of calcium-rich foods like dairy products, leafy green vegetables, and fortified foods. Vitamin D can be obtained through sunlight exposure and dietary sources such as fatty fish and fortified products. Ensuring you get enough of these nutrients can help prevent bone loss and reduce the risk of fractures.