Top 7 Foods for Optimal Bone Health

Maintaining strong and healthy bones is essential for overall well-being, especially as we age. A balanced alkalinizing diet rich in bone nourishing nutrients is the best place to start. Last week we examined some of the myths and facts surrounding bone health, including some of the nutrients needed to support bone health. In this article, we’ll explore seven superfoods to add to your diet to help build and maintain healthy bones. In all cases, be sure to choose organic or biodynamic options.

Leafy Greens like kale, spinach, collard greens, and Swiss chard, are packed with several essential nutrients that support bone health, including calcium, magnesium, and vitamin K. Calcium is a key building block for bones, while magnesium aids in calcium absorption, and vitamin K plays a vital role in bone metabolism, promoting bone density and strength.

Other helpful vitamins and minerals found in leafy greens include vitamin C, potassium, and folate. Vitamin C is essential for the synthesis of collagen, which provides the structural framework for bones, cartilage, and connective tissues. Potassium helps neutralize acids in the body, and prevent the leaching of calcium from bones. Folate, along with other B vitamins, supports bone health by contributing to the production of red blood cells, which transport oxygen and nutrients to bone tissue.

Incorporating a variety of leafy greens into your diet on a regular basis can help ensure you’re getting a diverse range of nutrients that support bone health. Check out a couple of our recipes for inspiration: Kale and Clementine Salad or Healthy Spinach-Stuffed Salmon.

Wild Line-Caught Salmon: Fatty fish, such as salmon, are not only delicious but also beneficial for bone health. Salmon is one of the best food sources of vitamin D, which is essential for calcium absorption and bone mineralization. Additionally, salmon contains omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that have anti-inflammatory properties and may help reduce bone loss by inhibiting the activity of cells that break down bone tissue (osteoclasts). Additionally, omega-3 fatty acids have been shown to improve bone density and strength, potentially reducing the risk of osteoporosis and fractures. Salmon also is rich in protein, which provides the building blocks (amino acids) necessary for bone formation and repair. Finally, salmon contains other nutrients such as calcium, phosphorus, and selenium that contribute to overall bone strength and mineralization. We recommend eating one serving of wild line-caught salmon per week; choose a fish with clear eyes. Here are a few recipes to try: Easy Omega-3 Rich Poached Salmon, Men’s Vitality Salmon Bowl, Air Fryer Summer Salmon Tacos, and Salmon and Vegetable Parchment Packets.

Nuts, including almonds and walnuts, are nutrient-dense snacks that can contribute to bone health. Almonds, in particular, are rich in calcium, magnesium, and phosphorus, all of which are essential minerals for maintaining strong bones. Nuts also contain healthy, unsaturated fats that have anti-inflammatory properties and may help reduce the risk of bone loss and osteoporosis by modulating inflammation in the body. Additionally, these healthy fats aid in the absorption of fat-soluble vitamins like vitamin D, further supporting bone health. Finally, nuts are a good source of plant-based protein, containing all nine essential amino acids necessary for bone formation and repair. Snacking on a variety of nuts, such as almonds, walnuts, cashews, and pistachios, can provide a diverse array of nutrients that support bone health. Try our Oil-Free, Vegan Geen Bean Almondine, our Sugar-Free, Oil-Free, Marcona Almond Butter, or our Flourless Chocolate Almond Butter Muffins.

Eggs (preferably from duck or quail) are nutrient-dense, meaning they provide a wide range of essential vitamins and minerals in a relatively small package. They are versatile and affordable sources of bone-strengthening nutrients. Eggs are rich in vitamin D. Egg yolks contain vitamin K2, a lesser-known nutrient that helps activate osteocalcin, a protein involved in bone formation and mineralization. Eggs are a rich source of high-quality protein and also contain choline, which is involved in the production of phospholipids — essential components of cell membranes that play a role in bone cell function and signaling. Adequate choline intake has been linked to improved bone mineral density and reduced risk of bone fractures. Try our Oil-Free, Antioxidant-Rich Orange Shakshuka.

Oranges, Grapefruits and Other Citrus Fruits are not only refreshing and delicious, but are also high in vitamin C, which stimulates collagen production. Collagen is a protein that provides the structural framework for bones, cartilage, and connective tissues, helping to maintain bone strength and integrity. Additionally, vitamin C acts as an antioxidant, protecting bone cells from oxidative damage and promoting their healthy function.

Citrus fruits are also alkalinizing in the body, even though they are acidic in their food state. Following an alkaline diet helps provide the pH balance required for healthy bone. Citrus fruits are low in calories and high in hydration, making them a refreshing and nutritious addition to any diet. Try our Blackberry Lavender Limeade, or our Ginger Lime Fizz mocktail.

Broccoli and Brussels Sprouts: Cruciferous vegetables like broccoli and Brussels sprouts are excellent additions to a bone-healthy diet. These vegetables are packed with calcium, vitamin K, magnesium, phosphorus and folate, which contribute to overall bone health. As an aside, broccoli sprouts, also known as brassica sprouts, contain a different nutrient profile than adult broccoli. While having fewer bone-building nutrients, brassica sprouts, are one of the GGOBE superfoods. They contain a compound known as sulforaphane, which is primarily known for its detoxification support. The levels of sulforaphane released when chewing broccoli sprouts are 100x greater than those from broccoli. Sulforaphane can increase the formation of bone-forming cells (osteoblasts) and has been suggested as a possible new strategy to counteract osteoporosis! We recommend including cruciferous vegetables in your diet, and consider including GGOBE superfoods, such as broccoli sprouts. Check out our Vegan Broccoli Mushroom Soup or our Pomegranate-Glazed Brussels Sprouts.

Seeds such as chia seeds, flaxseeds, and sesame seeds, are tiny nutritional powerhouses that can benefit bone health. They are rich in calcium, magnesium, phosphorus, and vitamin K, providing a diverse array of nutrients necessary for bone strength and density. Certain seeds, such as flaxseeds and chia seeds, are rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which has been shown to be bone-protective. As mentioned earlier, omega-3 fatty acids can inhibit the activity of cells that break down bone tissue and can improve bone density and strength. Try our Chia Seed Pudding Two Ways or our Pumpkin Spice Chia Pudding.


Incorporating these seven bone-boosting foods into your diet can help support optimal bone health and reduce the risk of osteoporosis and fractures. From leafy greens and salmon to nuts and seeds, each of these foods provides essential nutrients that contribute to strong and resilient bones. By making smart dietary choices and focusing on nutrient-rich foods, you can nourish your bones and enjoy a lifetime of skeletal strength and mobility.

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