It pays to care for your bones. Not only do they help you move and stay upright but they also help protect your delicate internal organs and store key minerals like calcium and phosphorus so they're available when the body needs them for other purposes.
But by age 40, many people have begun to gradually lose mass in these important structures, as the body stops being able to replace old bone as quickly as it’s lost. By 50, this can look like osteopenia (reduced bone mineral density that increases your risk of developing a debilitating condition like osteoporosis), unless you stock up on nutrients needed to slow your losses.
“What we eat and the activities that we do throughout the years have an impact on bone health,” says Angel Planells, RDN, a Seattle-based spokesperson for the Academy of Nutrition and Dietetics. To build and protect healthy bones, be sure to include these registered-dietitian-approved foods in your diet. And remember: Variety is an important factor when it comes to diet and bone health, Planells says. So be sure to include a good mix of food groups in each meal — your bones (and your palate) will thank you.
1
Dairy
There’s a reason that dairy products like milk, yogurt, and cheese always come up in conversations about bone health: They’re loaded with calcium, the main nutrient that contributes to bone strength and structure. Both 1 cup of fat-free milk and 1 cup of plain nonfat Greek yogurt are excellent sources of calcium, providing 322 milligrams (mg) and 272 mg of the mineral respectively.
The U.S. Food and Drug Administration (FDA) recommends getting 1,300 mg of calcium daily. So a cup of fat-free milk gives you nearly 25 percent of your daily calcium value and a cup of nonfat Greek yogurt just over 20 percent.
Whether you choose full- or nonfat dairy products will depend on your personal preference. “If somebody’s trying to lose weight, they may want to stick with lower-fat products,” says Sandy Allonen, RD, of Beth Israel Deaconess Medical Center in Boston.
But choosing nonfat products means that you won’t gain benefits from any fat-soluble vitamins, like vitamins A and D. “When you pull out the fat, you also pull out the fat-soluble vitamins,” Allonen says. So if you’re going the nonfat route, or if you can’t eat dairy, choose cereals, breads, and juices that are fortified with the fat-soluble vitamins that are key for building strong bones.
2
Nuts
Nuts contain some calcium, but they’re a better source of two other nutrients that are essential to bone health: magnesium and phosphorus. Magnesium helps you absorb and retain calcium in the bones, Allonen says. Phosphorus is a key component of bones — your body stores roughly 85 percent of its phosphorus in your bones and teeth.
There are plenty of nut varieties, including Brazil nuts, cashews, walnuts, peanuts, and pecans, but Allonen says that almonds are always a good bet. An ounce of almonds (a small handful) is a good source of magnesium. The FDA advises getting 420 mg of magnesium daily, and this serving of almonds provides 76.5 mg, which is just over 18 percent of your daily magnesium value, plus some phosphorus.
RELATED: 9 Foods High in Magnesium
3
Seeds
Seeds provide calcium, magnesium, and phosphorus, says Allonen, as well as fiber and omega-3 fatty acids, which are a type of polyunsaturated fatty acid that may balance cholesterol, reduce inflammation in the body, and keep your brain and nervous system working smoothly. Some lab and animal research has linked omega-3s to healthier bone buildup and slower bone breakdown over time, although human trials have shown mixed results.
Great seed varieties to add to your diet include chia seeds, flaxseed, pumpkin seeds, and sesame seeds. An ounce of sesame seeds is an excellent source of calcium, at 280 mg (21.5 percent of your daily value), and magnesium, at 101 mg (around 24 percent of your daily value); and is a good source of phosphorus, at 181 mg (about 14.5 percent of your daily value).
To include more seeds in your diet, try sprinkling sesame seeds over your favorite salad or incorporating chia seeds into your next smoothie or baking project.
4
Cruciferous Veggies
As if you needed another reason to eat your greens: A class of leafy green vegetables called cruciferous veggies provide several nutrients that support bone health, such as vitamin K and calcium.
Alongside the benefits of calcium for your bones, vitamin K contributes to better bone health. “Vitamin K works in tandem with calcium to assist in building healthy bones,” Allonen says. A cross-sectional study found an association between low vitamin K levels and a risk of lower bone density and osteoporosis, especially in women over 50.
Cruciferous veggies include arugula, turnip greens, kale, cabbage, and broccoli. A cup of cooked kale is an excellent source of vitamin K, providing 493 micrograms (mcg), over 4 times the daily value of 120 mcg. It also gives you 177 mg of calcium, which is 13.6 percent of your daily value. This versatile leafy green, which you can toss in soups, salads, and more, is a good source of bone-friendly vitamin A, too, providing 172 mcg (around 19 percent) of the recommended 900 mcg daily value.
If kale isn’t your thing, go for broccoli: 1 cup of cooked, chopped broccoli is an excellent source of vitamin K, providing 220 mcg, almost 184 percent of your daily value. It’s a good source of vitamin A, adding 120 mcg (around 13 percent of the DV) to a meal. Broccoli also offers some bone-strengthening calcium and magnesium.
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How to Cut It: Kale
Packed with antioxidants and nutrients such as vitamins C and K, kale is a superfood that will benefit anyone’s health. Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to chop and simply dress this nutritious leafy green.
5
Beans
All kinds of beans, including black beans, edamame, pinto beans, and kidney beans, serve up a hearty dose of bone-supporting nutrients like magnesium, calcium, and phosphorus.
Plus, beans are typically high in fiber and protein. Protein matters for your skeleton. Getting enough helps supply the amino acids your body uses to build and maintain bone tissue, and it may boost calcium absorption, according to one review. The protein in beans may be especially helpful for those following a plant-based diet. A plant-based diet focuses on reducing animal products, such as meat and dairy, and increasing plant foods like fruits, vegetables, and whole grains.
Some studies have linked plant-based eating to a higher risk of osteoporosis when comparing vegetarian and omnivorous diets. But that’s not the whole picture. In fact, research has shown that older adults who follow a healthy, high-quality plant-forward diet have a significantly lower risk of osteoporosis than those who eat fewer plant foods. However, the quality of the food is key: Those who eat an unhealthy plant-based diet rich in refined grains and sugars actually face a higher risk of osteoporosis. It’s unclear whether this is due to the nutritional profile of the foods involved in plant-based eating patterns or whether people who eat more plant-based foods generally trend toward being more health-conscious overall.
Plant foods like beans can help you reach your daily calcium value and provide additional nutrients. For instance, 1 cup of black beans, which has 84 mg of calcium (around 6 percent of the daily value), is an excellent source of magnesium, also at 84 mg (20 percent of the daily value) and phosphorus, at 259 mg (around 21 percent of the daily value). They’re also a source of plant protein and fiber.
6
Fatty Fish
Diet alone likely won’t provide you with optimal vitamin D intake, since you get it from sun exposure. But fatty fish such as salmon, tuna, and rainbow trout provide some of the vitamin, Planells says.
Also known as the Sunshine Vitamin, vitamin D is fat-soluble and plays a key role in bone growth and remodeling. Specifically, it helps the gut absorb calcium. Yet research suggests that 24 percent of people in the United States have a vitamin D deficiency, with nearly 6 percent being severely deficient. In other countries, this varies based on sun exposure and rates of certain chronic conditions that affect vitamin D absorption, like kidney and liver failure, as well as malabsorption syndromes. Being older or pregnant may also affect vitamin D levels.
“Some sun exposure can trigger vitamin D production, but based on your skin type and where you live, you may not get enough,” Planells says. Plus, there are concerns that too much sun exposure can increase your risk of skin cancer, “so we need to focus on food options to get adequate vitamin D,” Planells says. The FDA recommends 20 mcg vitamin D daily.
Fatty fish are among the best food sources of vitamin D. A 3.25-ounce can of salmon is a source of vitamin D, delivering 1.38 mcg, or 55.1 international units (IU) of vitamin D (6.9 percent of the daily value), and 1 ounce of fresh smoked tuna provides 3.2 mcg, or 128 IU (16 percent of the daily value).
RELATED: Eat the Right Fish for Heart Health
7
Fortified Juices and Whole-Grain Cereals
If your body can’t tolerate dairy, or if you choose not to consume it, you can use foods fortified with calcium and vitamin D to fill in the gaps. Fortified foods like cereal and juice may even provide a higher amount of calcium than leafy greens like kale, says Planells.
For example, 1 cup of Raisin Bran cereal provides 46.6 mg of calcium and 1 mcg (40.1 IU) of vitamin D. And 249g of calcium- and vitamin-D-fortified orange juice provides 349 mg calcium (nearly 27 percent of the daily value) and 2.49 mcg (99.6 IU) of vitamin D — just shy of 12.5 percent of the daily value. This makes it an excellent source of calcium and a good source of vitamin D.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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- Bone Health In Brief. Oregon State University Linus Pauling Institute. December 2017.
- Healthy Bones at Every Age. American Academy of Orthopaedic. Surgeons.
- Osteopenia: When you have weak bones, but not osteoporosis. Harvard Health Publishing. January 16, 2025.
- Calcium. National Institutes of Health Office of Dietary Supplements. June 22, 2026.
- Milk, fat free (skim). U.S. Department of Agriculture FoodData Central. October 30, 2020.
- Yogurt, Greek, nonfat milk, plain. U.S. Department of Agriculture FoodData Central. October 30, 2020.
- Daily Value on the Nutrition and Supplement Facts Labels. U.S. Food and Drug Administration. March 3, 2024.
- Vitamin D and Your Bones: Why Does It Matter? University of Rochester Medicine. October 9 2025.
- Phosphorus. National Institutes of Health Office of Dietary Supplements. May 4, 2023.
- Nuts, almonds. U.S. Department of Agriculture FoodData Central. April 1, 2019.
- Choose Healthy Fats. Academy of Nutrition and Dietetics. February 16, 2026.
- Ali Z et al. Unraveling the Omega-3 Puzzle: Navigating Challenges and Innovations for Bone Health and Healthy Aging. Marine Drugs. September 28, 2024.
- Seeds, sesame seeds, whole, roasted and toasted. U.S. Department of Agriculture FoodData Central. April 1, 2019.
- Cruciferous Vegetables. Oregon State University Linus Pauling Institute.
- Guo J et al. Vitamin K intake levels are associated with bone health in people aged over 50 years: a NHANES-based survey. Frontiers in Medicine. November 25, 2024.
- Cruciferous Vegetables and Cancer Prevention. National Cancer Institute. June 7, 2012.
- Kale, cooked, boiled, drained, without salt. U.S. Department of Agriculture FoodData Central. April 1, 2019.
- Broccoli, cooked, boiled, drained, without salt. U.S. Department of Agriculture FoodData Central. April 1, 2019.
- Darling AL et al. Dietary protein and bone health: towards a synthesised view. Proceedings of the Nutrition Society. May 2021.
- Key T et al. Plant-based diets and long-term health: findings from the EPIC-Oxford study. Proceedings of the Nutrition Society. October 27, 2021.
- Hu J et al. Association of plant-based dietary patterns with the risk of osteoporosis in community-dwelling adults over 60 years: a cross-sectional study. Osteoporosis International. March 1, 2023.
- Beans, black turtle, mature seeds, canned. U.S. Department of Agriculture FoodData Central. April 1, 2019.
- Vitamin D. National Institutes of Health Office of Dietary Supplements. June 27, 2025.
- Amrein K et al. Vitamin D deficiency 2.0: an update on the current status worldwide. European Journal of Clinical Nutrition. January 20, 2020.
- Salmon, canned. U.S. Department of Agriculture FoodData Central. October 30, 2020.
- Tuna, fresh, smoked. U.S. Department of Agriculture FoodData Central. October 30, 2020.
- Cereals ready-to-eat, POST Raisin Bran Cereal. U.S. Department of Agriculture FoodData Central. April 1, 2019.
- Orange juice, chilled, includes from concentrate, with added calcium and vitamin D. U.S. Department of Agriculture FoodData Central. April 1, 2019.
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