Dietary Choices for Optimal Bone Health

Bones serve a critically important body function including structural support, physical mobility, and protection of organs. Bone health is optimal for active physical activity and maintaining overall well-being. Bone strength and wellness can be accounted for with a combination of healthy nutritious diet, regular exercise and other necessary lifestyle adjustments.
This blog will specifically talk about dietary food choices that are essential for supporting bone health.

Dairy Products

One of the most commonly known dietary foods that support bone health is milk. Milk is high in calcium, which helps in maintaining and increasing bone density. Conclusively, it strengthens the bones.
Dairy products transgress from just milk. Other sources of high-in-calcium, dairy products that support bone health include:

  • Yogurt
  • Cheese
  • Buttermilk
  • Cottage cheese

Dry Fruits and Nuts

Nuts are high in magnesium and phosphorus that promote bone health. Some examples of nuts that are nutrient rich and beneficial for bone density are:

  • Walnut
  • Cashew
  • Pecan
  • Peanut
  • Almonds

Now, when you sit for a light munch or snack while reading, working or watching your favorite shows, you know what you have to grab from your pantry!

Green Vegetables

Green vegetables are a concoction of various nutrients that have multiple health benefits. One of them includes facilitation of bone health. Examples include:

  • Kale
  • Spinach
  • Broccoli
  • Arugula
  • Cabbage
  •  Asparagus

Whether you make a morning smoothie, toss it into soup, or ready a salad bowl with your favorite dressing, let this be an added reason to never miss out on your greens!

Beans and Legumes

Beans and legumes are known to be a beneficial dietary choice that promotes bone health. These are excellent sources of magnesium, fiber, protein and calcium that not only strengthen bones but also offer a range of benefits that include managing heart health, blood pressure, etc. Some of them are listed below:

  • Kidney beans
  • Lentils
  • Chickpeas
  • Black beans
  • Pinto beans
  • Navy beans

Fish and Poultry

Fatty fish is a primal source of vitamin that helps absorb calcium in the body. Hence, strengthening bones’ structural and functional integrity. Tuna, salmon and trout fish are examples that are beneficial in this case.
Chicken and turkey are protein rich foods that manage bone health and fastens the repair and healing process in case of a bone injury.


Bone health can show signs of ache, cracking and general discomfort with growing age. It is extremely crucial to prioritize and maintain bone health through dietary choices for long term well-being and sustained health.
Dietary options can include dairy products, nuts, beans, green vegetables, fish and poultry.
If you are looking for a thorough bone health assessment and necessary medical intervention, contact Rheumatology Care at 832.532.9779 or visit us at 13688 Breton Ridge St, STE H, Houston, TX 77070 for a one-on-one sitting.

Disclaimer - Use At Your Own Risk :- The information on this website is for general information purposes only. Nothing on this site should be taken as advice for any individual case or situation. Any action you take upon the information on these blogs are strictly at your own risk. We will not be liable for any losses or damages in connection with the use of the information from these blogs.
Main Menu
Skip to content