Osteoporosis Prevention and Reversal Part One: The Power of Diet
Chances are good that if I asked what I should do to prevent osteoporosis, I’d be told to take a calcium supplement. It would probably be one of those huge pills that are hard to swallow and deliver a massive dose of calcium into the body all at once. As a post-menopausal woman, I’d also probably be told to reduce any tripping hazards in my home and have grab bars installed in the bathroom. Now that I’ve had a DEXA scan that indicates I have osteoporosis in my lumbar spine, taking medication comes into the picture. What’s a gal to do? Research! Here’s what I’ve learned so far.
For decades, calcium has been the go-to nutrient in the fight against osteoporosis - and for good reason. It’s the most abundant mineral in the body and a critical building block of bone (and teeth!). But somewhere along the way, the conversation became overly simplified. The result? Many people - especially women over 50 - assume that taking a calcium supplement or drinking milk is all it takes to protect their bones. That’s what I thought too and it’s not the full story.
Bone is Multifaceted
Bones are dynamic, living tissue - constantly breaking down and rebuilding. This intricate process, known as bone remodeling, depends on far more than just calcium. It requires a coordinated team of nutrients that work together to build strong, resilient bones and prevent the slow erosion of bone mass that can lead to fractures and frailty.
Bone remodeling is your body’s way of maintaining healthy bones by removing old or damaged bone and replacing it with new, stronger bone. It’s like a well-run construction site: demolition crews tear down worn-out structures while builders follow behind to rebuild with fresh materials. This process helps keep bones strong and dense, repair micro-fractures caused by daily movement, adapt bone shape and strength in response to physical stress (like exercise), and balance calcium in the bloodstream.
The Two Key Players: Osteoclasts and Osteoblasts
Bone remodeling involves two specialized types of bone cells: osteoclasts and osteoblasts. Osteoclasts are the “bone breakers” that dissolve and remove old or damaged bone tissue in a process called bone resorption. Osteoblasts — the “bone builders” that move in after the osteoclasts and build new bone by laying down a collagen framework and mineralizing it with calcium and phosphorus.
Think of osteoclasts as excavators, and osteoblasts as construction crews pouring the foundation and reinforcing it with steel.
The Remodeling Cycle
A full bone remodeling cycle takes about 3 to 6 months and unfolds in four key stages:
Activation – A signal (from hormones, mechanical stress, or microdamage) tells the body it’s time to remodel a specific section of bone.
Resorption – Osteoclasts break down and digest old bone tissue, creating a small pit.
Reversal – The site is cleaned and prepared for rebuilding. Signaling proteins are released to attract osteoblasts.
Formation – Osteoblasts fill the pit with new bone matrix, which gradually hardens and becomes mature bone.
This delicate balance ensures that bone strength is maintained—and that weak or damaged bone is constantly being replaced.
Why Bone Remodeling Becomes a Concern with Age
In youth and early adulthood, remodeling happens in balance: your body builds as much bone as it removes (or more). This allows your bones to grow, strengthen, and reach peak bone mass, typically by your late 20s.
But as you age—especially after menopause in women or age 50 in men—the remodeling balance can tip in the wrong direction as osteoclasts become more active than osteoblasts. Now more bone is broken down than replaced and it becomes less dense, more porous, and weaker over time.
This imbalance is what leads to osteopenia (early bone loss) and eventually osteoporosis, a condition where bones become fragile and are more likely to break from minor falls or injuries. According to the National Institutes of Health “Within the first 5-7 years after menopause, women can lose up to 20% of their bone mass”.
So it becomes important to know what you can do to maintain or restore your bone health.
What Affects the Bone Remodeling Process?
A variety of factors influence how well your body maintains this process:
Hormones: Estrogen, testosterone, parathyroid hormone (PTH), and vitamin D all play a role in regulating remodeling. The drastic drop in estrogen after menopause is a major reason bone loss accelerates in women. This is why women are four times more likely to suffer bone loss than are men.
Stress: While estrogen and insulin are protective of bones, high levels of cortisol and other stress hormones can inhibit bone growth and even increase bone breakdown.
Diet: Nutrients like calcium, vitamin D, magnesium, vitamin K2, protein, and trace minerals are essential for both bone breakdown and rebuilding.
Physical activity: Weight-bearing and resistance exercises stimulate bone remodeling by placing healthy stress on the bones, encouraging new bone growth.
Medications and health conditions: Certain drugs (like steroids) or diseases (like thyroid disorders or celiac disease) can disrupt the remodeling process.
What You Can Do to Support Healthy Bone Remodeling
The good news is that bone is one of the few tissues in the body that can repair and rebuild itself over time—if given the right conditions. Emerging research shows that focusing solely on calcium without considering other key nutrients may not only be insufficient, but in some cases, counterproductive. Good bone health doesn’t hinge on this single nutrient - it’s the result of a well-supported, nutrient-rich diet. Calcium is a critical part of the equation, but it’s not the only one.
Just like a construction crew needs bricks, mortar, and steel to do its job, your bone cells rely on a steady stream of specific nutrients to support the remodeling process. These nutrients provide the raw materials needed to build strong new bone, maintain mineral balance, protect bone structure and flexibility, and keep the entire remodeling system running smoothly.
If even one of these nutrients is consistently missing, the whole process can falter - leading to weaker bones, increased risk of fractures, and eventually, osteoporosis. Let’s take a look at the most important vitamins, minerals, and compounds that your body needs to support healthy, resilient bones throughout life - and where to find them in food.
The Foundation of Bone Health: Why Nutrients Matter
Bones may seem solid and unchanging, but they’re actually active tissue that depends on a steady stream of nutrients to stay strong, flexible, and resilient. Every phase of the bone remodeling process—breaking down old bone and building new bone—requires specific vitamins, minerals, and proteins that all play unique and essential roles in helping your bones grow, repair, and maintain their strength over time.
Think of these nutrients as the building blocks and tools your body needs to keep your bones healthy—especially as you age or face greater risk of bone loss. Let’s explore each of these key nutrients and how they work together to support lifelong bone strength. Daily targets taken from The Nutrition Source at Harvard T.H. Chan School of Public Health.
Calcium: The Building Block of Bones Calcium is the most well-known nutrient for bone health because it is the primary mineral found in bones. About 99% of the calcium in your body is stored in your bones and teeth, providing structural strength. Calcium is such an important part of other processes in your body that if you don’t get enough through your food, your body pulls it from your skeleton to maintain these vital functions - weakening bones over time.
Daily target: 1,000 mg for most adults, 1,200 mg for women 51+ and men 71+.
Vitamin D: The Calcium Absorption Facilitator Vitamin D enhances calcium absorption in the gut, ensuring that the body can utilize the calcium from your diet effectively depositing it into the bones to support bone remodeling and repair. Without sufficient vitamin D, calcium cannot be adequately absorbed, and the body signals the bones to release calcium leading to weaker bones over time in the forms of osteomalacia (soft bones) or osteoporosis (accelerated bone loss).
Daily target: 600 - 800 IU, depending on age and needs
Magnesium: Maintaining Bone Density Around 60% of your body’s magnesium is stored in your bones. Magnesium helps convert vitamin D into its active form, enabling calcium absorption. It also contributes to bone formation and helps maintain bone mineral density by helping to harden and strengthen the bones.
Daily target: 320 mg (women) / 420 mg (men)
Vitamin K (especially K2): Supporting Bone Mineralization Vitamin K1 plays a critical role in activating proteins that bind calcium to the bone matrix, improving bone mineralization increasing bone density and strength. K2 may be especially important for helping to direct calcium into your bones and away from your arteries and soft tissues.
Daily target: 90 mcg (women) / 120 mcg (men) for K, there is no target for K2
Vitamin C: Essential for Collagen Production Vitamin C is necessary for the synthesis of collagen, a key protein that provides the framework for bones. Collagen gives bones their flexibility and helps prevent fractures.
Daily target: 75 mg (women) / 90 mg (men)
B Vitamins: Reducing Homocysteine Levels High levels of homocysteine (an amino acid) can weaken bones. B vitamins, particularly B6, B12, and B9 (folate), help reduce homocysteine levels. They also support the bone-building cells and possibly influence calcium absorption thereby supporting bone health.
Daily target: 400 mcg folate / 2.4 mcg B12 for both women and men
Vitamin E: Combating Oxidative Stress Vitamin E is an antioxidant that helps reduce oxidative stress, which can damage bone cells and impair bone remodeling. Some studies suggest it also supports the production of healthy bone tissue.
Daily target: 15 mg of alpha-tocopherol for both women and men
Vitamin A: Involved in Bone Growth While it is not known exactly how vitamin A affects bone health, it is believed to be involved in bone growth and remodeling. Studies show that too much vitamin A can be detrimental though and getting vitamin A from plants versus animals and supplements is recommended.
Daily target: 700 mcg (women) / 900 mcg (men)
Phosphorus: Partner to Calcium Phosphorus works alongside calcium to form hydroxyapatite, the mineral that gives bones their hardness. However, a proper balance between calcium and phosphorus is crucial, as excessive phosphorus can interfere with calcium absorption.
Daily target: 700 mg (women and men)
Manganese: A Trace Mineral for Bone Formation Manganese is involved in the production of enzymes needed for bone formation, cartilage formation, and bone mineralization. It also supports collagen production, which is vital for the flexibility and strength of bones.
Daily target: 1.8 mg (women) / 2.3 mg (men)
Selenium: A Trace Element for Bone Protection Selenium acts as an antioxidant, protecting bones from oxidative stress and inflammation. It can help by inactivating osteoclasts to prevent bone resorption. It also supports thyroid health, which indirectly influences bone metabolism.
Daily target: 55 mcg (women and men)
Zinc: A Trace Mineral for Bone Health Zinc works by stimulating bone-forming cells (osteoblasts) and inhibiting bone-resorbing cells (osteoclasts) which supports bone tissue renewal and mineralization.
Daily target: 8 mg (women) / 11 mg (men)
Copper: Supports Strong Bone Density Copper has a vital role in collagen cross-linking and in the formation of connective tissue in the bone matrix.
Daily target: 900 mcg (women and men)
Protein: For Bone Structure and Repair Protein is a critical component of the bone matrix, providing the framework for bone mineralization. It also plays a role in repairing bone tissue and maintaining muscle mass, which supports bone health by reducing the risk of falls and fractures.
Probiotics: Supporting Gut Health for Nutrient Absorption Probiotics found in fermented foods can improve gut health and enhance the absorption of nutrients like calcium and magnesium. A healthy gut microbiome is crucial for optimal nutrient uptake, which indirectly benefits bone health.
Omega-3 Fatty Acids: Reducing Inflammation Chronic inflammation negatively affects bone remodeling by disrupting the balance of bone formation and resorption. Omega-3 fatty acids have anti-inflammatory properties that help protect bones from damage and support overall bone health.
Bone health relies on a delicate balance of nutrients working together to build, maintain, and repair bone tissue. A well-rounded diet that includes plenty of fruits, veggies, whole grains, good protein, and healthy fats should provide most of the nutrients essential for maintaining strong, healthy bones throughout life. If your diet is not particularly healthful, be sure to speak to your healthcare provider about supplementation.
What Does the Science Say?
There’s a lot of research out there showing that what we eat plays a big part in both preventing and managing osteoporosis.
First off, having a balanced diet is super important for keeping our bones healthy. This means making sure we get enough minerals, especially calcium, along with protein and plenty of fruits and veggies. Calcium and vitamin D are particularly crucial because they help with bone health and can lower the risk of fractures. Plus, eating enough protein—especially from dairy and other good sources—helps strengthen our bones, especially when we’re also getting enough calcium.
Speaking of fruits and veggies, aiming for at least five servings a day is linked to better bone density and a lower chance of hip fractures. Diets like the Mediterranean diet, which is packed with fruits, vegetables, whole grains, fish, nuts, and dairy, have shown to improve bone density and reduce fracture risks. These foods also come with added benefits from things like fiber and nutrients that help our bodies absorb minerals better.
There are also other important nutrients to consider, like magnesium, potassium, and vitamin K, which all support bone health in various ways. It’s best to steer clear of foods that don’t offer much nutrition, such as sugary drinks and processed snacks, because they can negatively affect our bones.
While many people take calcium and vitamin D supplements, recent studies suggest that these are most helpful for those who really need them. In fact, a healthy, well-rounded diet is generally more effective than just relying on supplements.
In short, eating right is a key strategy for preventing osteoporosis throughout our lives!
Photo by Jan Landau on Unsplash
Top 20 Foods to Build Strong Bones
1) Yogurt Yogurt is one of the top foods recommended ro building and maintaining strong bones. It’s an excellent source of calcium, is often fortified with vitamin D, is high in protein, and is a rich source of probiotics.
Tip: Choose Greek yogurt for extra protein and avoid those with added sugars.
Enjoy in: breakfast parfaits, smoothies, dips, frozen yogurt pops, salad dressings
2) Canned Sardines (with Bones) Sardines are unique because you eat the soft, edible bones, which are rich in highly absorbable calcium. They are high in vitamin D, omega-3 fatty acids, protein, and phosphorus.
Tip: Look for sardines packed in water, olive oil, or tomato sauce for a healthier option, and rinse to reduce sodium if needed.
Enjoy in: salads, mashed on toast, as a pasta topper, blended into a spread, or as a taco filling
3) Canned Salmon (with Bones) Like sardines, canned salmon (when packed with bones) is an excellent source of natural calcium. It is one of the best sources of natural vitamin D, is a high quality protein, and rich in omega-3 fatty acids.
Tip: Choose wild-caught, canned sockeye or pink salmon with bones for the best nutritional profile. Avoid varieties packed in sugary glazes or heavily salted sauces.
Enjoy in: salmon salad sandwiches, salmon patties, tossed with pasta, as a quiche, or in a sushi bowl
4) Spinach Spinach is technically high in calcium although much of it isn't easily absorbed due to the presence of oxalates. It’s a rich source of vitamin k1 and magnesium. It also contains manganese, potassium, and folate.
Tip: Alternate your spinach dishes with other greens like kale, collards, and mustard greens to reduce your oxalate intake.
Enjoy in: smoothies, wilted spinach side dish, salads, omelets, pesto
5) Tofu Not all tofu is created equal. Only tofu made with calcium sulfate (look for “calcium-set” on the label) provides a meaningful dose of calcium. It’s a great source of plant-based protein and is rich in bone-protective phytoestrogens. It is also low in saturated fat, cholesterol free, and naturally low in sodium.
Tip: Choose organic tofu to avoid GMOs.
Enjoy in: stir-fries, tacos, scrambles, grilled in sandwiches, in soup
6) Almonds Almonds contain a modest amount of calcium but are one of the best sources of magnesium and vitamin E in the diet. They also have phosphorus, and are a good source of protein, and healthy monounsaturated fats.
Tip: Almond butter (2 tablespoons) contains around 100 mg of calcium, and almond flour adds both protein and calcium to baked goods.
Enjoy in: trail mix, brittles, almond crusted fish, almond butter toast, as a snack
7) Kale Kale is a leafy green in the Brassica family (which also includes broccoli, cabbage, and Brussels sprouts) and offers a rare combination of low oxalates + high amounts of highly bioavailable calcium. It’s one of the best sources of vitamins K1 so if you’re on blood-thinning medications like warfarin you should consult with a doctor before increasing vitamin K intake. It also contains modest amounts of magnesium, vitamin C, and carotenoids and flavonoids which help fight oxidative stress and inflammation.
Tip: Choose organic if possible as kale is #3 on EWG’s Dirty Dozen List.
Enjoy in: smoothies, as kale chips, salads, soups, pesto
8) Eggs Eggs play a supportive role in bone maintenance by providing high quality bioavailable protein and are a natural source of vitamin D. They are an excellent source of choline, B12, and folate as well as some phosphorus and selenium.
Tip: Eat the whole egg, especially those from pasture-raised hens which may offer a higher mineral content.
Enjoy in: quiche, egg salad, omelets, scrambles, deviled eggs
9) Broccoli Broccoli belongs to the cruciferous family of vegetables (along with kale, Brussels sprouts, and cabbage). It is a good source of plant-based calcium and is rich in vitamins K1 and C. It also contains magnesium and potassium and is loaded with antioxidants and anti-inflammatory compounds.
Tip: Broccoli contains sulforaphane – a compound that supports detoxification and neutralizes toxins in the body.
Enjoy in: stir-fries, steamed or roasted as a side, in soups and salads
10) Lentils Lentils are legumes, and they come in several varieties—green, brown, red, and black. They are an excellent source of magnesium, plant-based protein, folate, and phosphorus. They also provide non-heme iron, zinc, and are rich in polyphenols especially flavonoids and tannins.
Tip: The classic combination of rice and lentils provides all of the essential amino acids your body needs.
Enjoy in: curries, burgers, tacos, salads, soups
11) Cheese Especially Hard Cheeses Like Parmesan, Pecorino Romano, and aged Cheddar have have much of their moisture removed, which concentrates their nutrient content. As a result, just small amounts provide high levels of calcium, phosphorus, and protein. Cheese also contains fat-soluble vitamins A, D, and K2.
Tip: Hard cheeses like Parmesan are naturally very low in lactose—often less than 1 gram per ounce—making them well tolerated by people with lactose intolerance. The aging process breaks down most of the lactose, making Parmesan a bone-friendly dairy option even for sensitive individuals.
Enjoy in: omelets, cheese platters, sandwiches, quesadillas, sprinkled on soups or stews
12) Prunes Prunes—also known as dried plums—may not be the first food you think of for bone health, but they are remarkably effective at both preserving and improving bone density, particularly in postmenopausal women. In fact, prunes are one of the few fruits with clinically researched, bone-protective effects. Multiple studies have shown that daily prune consumption can slow, and in some cases reverse, bone loss: A 12-month study in postmenopausal women found that eating 5–6 prunes per day preserved bone density in the hip, spine, and forearm. A follow-up study showed that even as few as 2–3 prunes daily may have protective effects. These benefits are likely due to prunes' polyphenols, potassium, boron, and vitamin K content, which together reduce bone resorption (breakdown) and support formation.
Tip: Prunes are high in fiber which promotes healthy bowel movements. Goodbye constipation and hello strong bones!
Enjoy in: trail mix, muffins and cookies, sauces, snacks
13) Chia Seeds Chia seeds are one of the best non-dairy sources of calcium. They are also high in magnesium and phosphorus and one of the best sources of plant-based omega-3 fatty acids. Chia seeds are a complete plant protein.
Tip: Chia seeds are loaded with soluble and insoluble fiber which supports gut health and stable blood sugar.
Enjoy in: chia pudding, smoothies, salads, muffins, chia jam
14) Sweet Potatoes While sweet potatoes are not a major source of calcium, they’re an excellent source of magnesium, potassium, and vitamin C. They are one of the richest sources of beta-carotene which is converted to vitamin A in the body. Its combination of antioxidants, fiber, and phytonutrients make it a naturally anti-inflammatory food.
Tip: To differentiate sweet potatoes from yams, look for smooth skin of sweet potatoes versus the rough skin of yams. Sweet potatoes also have a sweeter flavor.
Enjoy in: sweet potato salad, soup, mash, fries, or just plain baked
15) Edamame These young, green soybeans are a bone-strengthening powerhouse packed with high-quality plant-based complete protein, calcium, magnesium, potassium, vitamin K and isoflavones.
Tip: They’re especially valuable for postmenopausal women, thanks to their ability to mimic the protective effects of estrogen on bone.
Enjoy in: salad, hummus, stir-fries, soups, or steamed as a snack
16) Pumpkin seeds Also known as pepitas pumpkin seeds are tiny but are one of the best food sources of magnesium. They are also high in phosphorus, zinc, and copper. Pumpkin seeds also contain non-heme iron, healthy fats, and antioxidants.
Tip: Eating pumpkin seeds with vitamin C rich foods help to boost its iron absorption.
Enjoy in: trail mix, yogurt parfaits, granola bars, snacks, salads
17) Oranges Oranges support bone health indirectly through their high vitamin C and potassium content. They also contain magnesium and flavonoids that are natural antioxidants that help reduce bone-resorbing inflammation.
Tip: Eating oranges whole versus drinking juice helps regulate blood sugar levels and promotes feelings of fullness due to fiber present.
Enjoy in: smoothies, salads, snack segments, sauces, desserts
18) Quinoa Quinoa is a nutrient-dense, gluten-free grain that stands out for its complete protein profile. While it’s not high in calcium its an excellent source of a broad spectrum of minerals essential for bone health—including magnesium, phosphorus, manganese, iron, and copper.
Tip: Often called a “pseudo-grain,” quinoa is technically a seed, but it’s prepared and eaten like a grain.
Enjoy in: stuffed peppers, porridge, pancakes, salads, quinoa bowls
19) Fortified plant milks—such as almond, soy, oat, flax, and pea milks—can be excellent additions to a bone-supportive diet when they’re enriched with calcium, vitamin D, and other bone-friendly nutrients. For people who are lactose intolerant, vegan, or simply reducing dairy, these alternatives can help maintain or even improve bone density, provided you choose the right ones. While most plant milks naturally lack the calcium and vitamin D found in dairy milk, fortification bridges that gap. Some brands are fortified to match or exceed the nutrient levels in cow’s milk, making them viable—sometimes superior—options for supporting bone health.
While dairy milk offers 8 grams of protein per cup, not all plant milks match that. However, soy milk and pea protein milk come close or match: soy milk 7–9 g pea milk 8 g.
Enjoy in: smoothies, cereals, coffee or tea, baking, oatmeal
20) Seaweed There are many types of edible seaweed—such as wakame, kombu, nori, dulse, arame, and hijiki—and each offers a different nutrient profile. While portion sizes are small, seaweed is incredibly mineral-dense offering a unique combination of calcium, magnesium, boron, vitamin K, and trace minerals like iodine and manganese.
Caution: Arsenic and Iodine in Seaweed Hijiki has been found to contain high levels of inorganic arsenic—many countries (including Canada and the UK) recommend avoiding it. Seaweed is also extremely high in iodine—excessive intake can affect thyroid function, which may impact bone metabolism. Consume in moderation, especially if you have thyroid conditions or are pregnant.
Enjoy in: salads, sushi rolls, soups, stir-fries, as a snack
Foods to Limit for Strong, Resilient Bones
Just as certain foods help build and protect your bones, others may quietly work against them—draining calcium stores, interfering with nutrient absorption, or contributing to inflammation. While you don’t need to eliminate these foods entirely, being mindful of how often and how much you consume them can help safeguard your skeletal strength over time.
Here’s a look at the top dietary culprits that can undermine bone health:
Soft Drinks (Especially Colas) Soft drinks—particularly colas—have been linked to lower bone mineral density in multiple studies. There are two primary reasons for this. First, phosphoric acid, present in colas, can throw off the balance between phosphorus and calcium, especially if calcium intake is low and second, soda often replaces milk or calcium-rich beverages in the diet, reducing overall intake of bone-building nutrients.
Better option: Swap soda for mineral water with citrus, unsweetened iced tea, or fortified plant milk.
Excess Salt (Sodium) Too much sodium in the diet increases calcium loss through the urine. This happens because when the body eliminates the excess sodium, it also tends to eliminate the calcium along with it. Over time, this can lead to gradual bone thinning, especially if calcium intake isn’t sufficient.
Better option: Cook at home more often, flavor foods with herbs and spices instead of salt, and check labels on processed or packaged foods.
Excess Caffeine The impact of caffeine on bone health offers a mixed picture. Caffeine can slightly reduce calcium absorption and increase calcium excretion in the urine—especially when the diet is calcium poor to begin with. This negative effect is modest, but over time it may contribute to bone loss, particularly in those with low calcium intake. It can be fully offset by as little as 1-2 tablespoons of milk.
Better option: Enjoy coffee or tea in moderation, and pair caffeinated drinks with calcium-rich meals to offset losses.
Alcohol (in excess) Chronic heavy alcohol consumption interferes with calcium balance, suppresses osteoblast activity (the cells that build bone), and may disrupt hormones like estrogen and testosterone that help maintain bone mass. Moderate intake—defined as up to 1 drink per day for women and 2 for men—is unlikely to harm bone health and may even have neutral or slightly beneficial effects when part of an overall healthy diet.
Better option: If you drink, do so moderately and always pair alcohol with a nutrient-dense meal.
Highly Processed Foods Many ultra-processed foods—packaged snacks, frozen meals, fast food—are high in sodium, sugar, and additives, but low in key nutrients like calcium, magnesium, and vitamin K. These foods may also promote chronic low-grade inflammation, which contributes to bone loss over time.
Better option: Choose whole foods most of the time: vegetables, fruits, legumes, nuts, seeds, dairy, and whole grains.
Oxalate-Rich Foods (in context) Foods like spinach, beet greens, and rhubarb contain oxalates, natural compounds that bind to calcium in the digestive tract and reduce its absorption. However, these foods are still nutrient-dense and beneficial when eaten as part of a varied diet.
Better option: Don’t rely solely on high-oxalate vegetables for calcium. Pair them with low-oxalate sources like kale, broccoli, almonds, or fortified plant milks.
It’s important to remember that no single food will make or break your bones. But consistently high intakes of sodium, soda, alcohol, or processed foods—especially when calcium, magnesium, and vitamin D are lacking—can accelerate bone loss over time. Limit bone-depleting foods and beverages to occasional indulgences and support your bones daily with a diet rich in whole, plant-forward foods.
Here’s a simple one-day meal plan that emphasizes foods rich in calcium, vitamin D, magnesium, vitamin K, and other nutrients important for bone health. Each meal and snack is designed to support strong bones and maximize calcium absorption.
One-Day Bone-Healthy Meal Plan
Breakfast
Greek Yogurt Parfait
8 oz non-fat Greek yogurt (packed with calcium and protein)
½ cup fresh or frozen blueberries (antioxidants and vitamin C)
1 tablespoon almond butter (magnesium and healthy fats)
1 tablespoon pumpkin seeds (magnesium and zinc)
Drizzle of honey (optional)
Calcium-Fortified Orange Juice
1 cup (extra calcium and vitamin D, if fortified)
Morning Snack
Edamame Pods
½ cup steamed edamame (calcium and protein)
Medium Orange
(vitamin C and potassium)
Lunch
Kale & Broccoli Salad
2 cups chopped kale (calcium, vitamin K)
1 cup steamed broccoli (calcium, vitamin C)
2 tablespoons sesame seeds (calcium, magnesium)
½ cup cherry tomatoes (vitamin C)
½ cup sliced cucumber
2 tbsp grated Parmesan cheese (calcium)
Drizzle with olive oil and balsamic vinegar
Side of Sardines or Salmon
3 oz canned sardines (with bones for calcium and vitamin D) or grilled salmon (vitamin D and omega-3s)
Afternoon Snack
Almonds and Dried Figs
Small handful of almonds (calcium, magnesium)
2 dried figs (calcium, potassium)
Dinner
Baked Salmon with Collard Greens and Sweet Potato
4 oz baked salmon (vitamin D, omega-3s)
1 cup cooked collard greens (calcium, vitamin K)
½ medium roasted sweet potato (magnesium, potassium)
Optional: sprinkle with sesame seeds
Evening Snack
Cottage Cheese with Pineapple
½ cup low-fat cottage cheese (calcium, protein)
½ cup pineapple chunks (vitamin C)
Let’s get cooking!
Tips for maximizing calcium absorption:
Pair calcium-rich foods with vitamin D sources (like salmon, fortified dairy, or orange juice) to help your body absorb calcium more efficiently.
Spread calcium intake throughout the day rather than consuming it all at once for better absorption.
Include leafy greens and nuts for extra magnesium and vitamin K, which help direct calcium into bones and support bone health.
Try some of our other bone health friendly recipes: Chai Chia Chocolate Pomegranate Pudding, Carrot and Red Lentil Soup, Sweet Potato & Black Bean Breakfast Burrito, Orange Rice Pudding with Sesame Brittle, Kefir Caesar Dressing, and Mango Quinoa Tabbouleh.
Chickpea, Lentil, & Broccoli Salad with Orange Tarragon Vinaigrette
This vibrant Chickpea, Lentil, & Broccoli Salad with Orange Tarragon Vinaigrette is a fresh and satisfying dish that brings together hearty plant-based protein, bright citrusy notes, and a delightful contrast of textures. Tender chickpeas, lentils, and crisp broccoli form the base, while toasted walnuts add a satisfying crunch. Sweet-tart sundried cranberries provide just the right amount of chew and brightness, perfectly complementing the creamy saltiness of crumbled feta and the gentle sharpness of red onion. The real star, though, is the zesty orange-tarragon vinaigrette—infused with fresh herbs and citrus zest for a uniquely aromatic finish.
Thanks to calcium-rich foods like broccoli, chickpeas, and feta cheese, each serving offers approximately 215 mg of calcium, contributing to strong bones and overall wellness. (That’s about 18% of the recommended daily intake for adults over 50.) Whether you're looking to support bone health, explore new flavor pairings, or just enjoy a seriously delicious salad—this one checks all the boxes.
Chickpea, Lentil, & Broccoli Salad with Orange Tarragon Vinaigrette
Ingredients
- For the Orange-Tarragon Vinaigrette:
- 2 tbsp extra virgin olive oil
- 2 tbsp fresh orange juice
- 3 tbsp red wine vinegar
- 1 tsp orange zest
- 1½ tsp fresh tarragon, finely chopped (or ½ tsp dried)
- ⅛ tsp chipotle powder (optional)
- ½ teaspoon Dijon mustard
- For the Salad:
- 2 cups packed chopped kale
- 1 cup cooked chickpeas, (drained and rinsed if canned)
- 1 cup cooked green or black lentils
- 2 cups broccoli florets, blanched or lightly steamed
- 1 cup cherry tomatoes, halved
- 2 tbsp finely diced red onion
- 2 tbsp chopped fresh parsley
- ½ cup walnuts, toasted and roughly chopped
- ⅓ cup sundried cranberries, low or no sugar
- 4 oz crumbled feta cheese
- salt and pepper to taste
Instructions
- Make the vinaigrette in a small bowl or jar by whisking together the olive oil, orange juice, vinegar, orange zest, tarragon, chipotle powder (if using), and Dijon mustard. Season with salt and pepper to taste. Let sit for 5–10 minutes to allow the flavors to meld.
- Blanch the Broccoli (Optional but recommended). Bring a small pot of salted water to a boil. Add broccoli florets and cook for 1–2 minutes until bright green and just tender. Drain and transfer to a bowl of ice water to stop cooking. Pat dry.
- Put the chopped kale in a large bowl and add about 1/3 of the orange vinaigrette. Use your hands to massage the kale so it gets soft and easier to digest.
- Add the remaining ingredients and the rest of the vinaigrette to the bowl. Toss gently to combine. Taste and adjust seasoning if needed.
- Serve immediately, or chill for 30 minutes for deeper flavor. Garnish with extra tarragon or orange zest if desired.
Notes
- Keeps well for 2-3 days in the fridge.
Spicy Salmon Corn Cakes with Lemon-Herb Yogurt Sauce
These Spicy Salmon Corn Cakes with Lemon-Herb Yogurt Sauce are crispy on the outside, tender on the inside, and packed with bold flavor and bone-supporting nutrients. Made with canned salmon (including the calcium-rich bones), gluten-free cornmeal, and just the right kick of heat from fresh hot peppers, they’re a delicious and nourishing twist on a Southern classic.
The mixture comes together quickly—just a blend of wholesome ingredients like oat flour, scallions, eggs, and sharp cheddar or feta. Pan-fried until golden, these savory cakes are perfect for meal prep, brunch, or a light dinner. Each cake delivers a satisfying hit of protein and around 275 mg of calcium, thanks to the combo of salmon, cheese, and milk or fortified plant-based alternatives.
Serve them with a creamy lemon-herb yogurt dipping sauce for a bright, tangy contrast that balances the heat. (The Greek yogurt adds about 100-150 mg calcium per 1/4 cup.) They're also fantastic with a crisp green salad, slaw, or tucked into lettuce wraps.
Gluten-free, naturally rich in omega-3s and calcium, and endlessly adaptable—this recipe makes eating for bone health simple, satisfying, and full of flavor.
Spicy Salmon Corn Cakes with Lemon-Herb Yogurt Sauce
Ingredients
- For the Lemon-Herb Yogurt Sauce
- ½ cup plain Greek yogurt
- 1 tbsp fresh lemon juice
- 1 tsp lemon zest
- 1 tbsp fresh dill, parsley, or chives (or a combo)
- ¼ tsp garlic powder or 1 small clove garlic, grated
- ½ teaspoon Dijon mustard
- Pinch of salt and black pepper, to taste
- For the Salmon Corn Cakes
- ¾ cup fine yellow cornmeal (gluten-free)
- ¼ cup almond flour
- ½ tsp baking powder (gluten-free)
- ½ tsp salt
- ½ tsp black pepper
- ½ tsp smoked paprika (optional)
- ½–1 tsp chopped hot pepper (like jalapeño or Fresno), to taste
- 1 tsp dried dill
- 2 tbsp fresh chopped parsley
- 2 eggs
- ½ cup milk or calcium fortified plant milk
- ¾ cup grated cheese (cheddar, feta, or parmesan)
- 1 (14–15 oz) can salmon, drained and flaked (bones included for calcium)
- 2 scallions, finely chopped
- Optional: ¼ cup grated zucchini, chopped spinach, or corn kernels for texture
Instructions
- Make the sauce by whisking together all of the sauce ingredients until smooth.
- Taste and adjust for seasoning-add more lemon for brightness or herbs for a greener, fresher flavor. Chill until ready to serve.
- Preheat oven to 400 degrees F. Line a baking sheet with parchment paper.
- Make the salmon corn cake mixture in a medium bowl, by mixing cornmeal, almond flour, baking powder, salt, pepper, smoked paprika, and herbs.
- In a separate bowl, whisk eggs and milk. Stir in cheese, flaked salmon, scallions, and hot pepper.
- Combine wet and dry ingredients until a thick mixture forms. If it feels too loose, add a bit more cornmeal. If too thick, add a splash of milk.
- Heat a skillet over medium heat with a light coating of avocado oil.
- Scoop batter (about 1/2 cup per cake) onto the hot pan. Flatten slightly and brown lightly 1–2 minutes per side. Transfer to the baking sheet.
- Finish cooking the salmon corn cakes in the oven for 5-6 minutes until cooked through.
There you have it!
Stay strong, snack smart, and may your skeleton thank you for every bite. Because nothing says “I’ve got your back” like building better bones—literally. Come back next week for part 2 - nondietary ways to prevent and reverse osteoporosis.