Best And Worst Foods For Bone Health

in Lifestyle

The foods that you eat everyday play a big role in sapping bone strength. While some offer you the essential nutrients needed to build strong bones, some actually block the bones’ ability to regrow or inhibit your body from absorbing calcium and reduce bone mineral density.

Following are the best and worst foods for bone health that you should avoid or add to your diet.


1. Dairy products

Dairy products, including milk, yogurt and cheese, are among the best foods to eat for strong bones. Milk has high levels of calcium that is essential to promote healthy bones. Eight ounces of fat-free milk can cost you 90 calories, but provide you with approximately 30 percent of your daily requirement of calcium. In addition, milk contains protein, vitamin D as well as vitamin A. Yogurt is another great source of calcium and it is also fortified with vitamin D. Meanwhile, cheese is also full of calcium for your bones, containing more than 30% of your daily value in just 1.5 ounces.

2. Salmon

Salmon has been known for its high amounts of omega-3 fatty acids and its benefit to reduce the risk of cardiovascular disease. However, this fish is also very good for your bone health. It offers an array of bone-boosting nutrients such as calcium. Plus, a serving of salmon contains more than 100 percent of your daily requirements for vitamin D, which assists in calcium absorption.

3. Green vegetables

Green vegetables, including broccoli, spinach and collard greens, provide good sources of folate, vitamin K and other nutrients needed to build strong bones. While spinach offers you calcium, fiber, iron and vitamin A, collard greens are rich in calcium as well. Broccoli is another great option for vegetarians looking to improve their bone health.

4. Eggs

Along with salmon, green vegetables and dairy products, eggs are also among the best foods for your bone health. They contain approximately 6 percent of your daily requirement for vitamin D. They have high amounts of protein as well.

5. Fortified cereals

Fortified cereals do not naturally contain calcium but have been enhanced with varying amounts of the essential mineral. These products deliver up to 1,000 milligrams of calcium per cup. They can also contain up to 25 percent of your daily vitamin D requirements. If you don’t have time to cook salmon or get out in the sun, cereals can be a tasty way to get your vitamin D. You can enjoy cereals with milk and fruits each morning for healthier bones.


1. Salt

The more salty foods you eat, the more bone-strengthening calcium you shed in urine and sweat. For every 2,300 milligrams of sodium you take in, you lose about 40 milligrams of calcium. That is because salt leaches calcium from the bones through its high sodium contents. So you can control the saltiness by avoiding foods high in salt such as chips, pizzas, fast foods, and canned foods.

2. Caffeine

Like salt, caffeine steals calcium from your bones. For every 100 milligrams of caffeine, you lose 6 milligrams of calcium. Especially when combined with sugar, caffeine has particularly detrimental effects on the bone health. So you need to limit coffee intake to only one cup a day, then switch to other beverages that are healthy for bones such as milk and fortified juices. You should also avoid sugary foods that contain caffeine, such as chocolate.

3. Alcohol

Alcohol acts as a calcium-blocker, which prevents the bone-building minerals from being absorbed. Too much alcohol can lead to weaken bones and contribute to bone loss. That is because heavy drink prevents osteoblasts from doing their job. So you should protect your bones by drinking in moderation, with one drink a day for women and up to two a day for men.

4. Fast foods

Fast foods have high levels of fat, sodium and sugar that can contribute to bone loss. What’s more, cola drinks that usually go along with fast-food meals may cause further problems. That is because colas contain phosphoric acid, a food additive that may weaken the intestines and the absorption of calcium. So it will be better if you skip colas and just drink water, milk and fresh fruit juices.

5. Protein-rich foods

Apart from fast foods, foods that are rich in protein are not good for your bone health. While the right amount of protein is beneficial for building healthy and strong bones, you can get too much of a good thing. Too much protein can change the pH balance of your body, which can lead to bone loss.

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Elisa Wasson has 402 articles online and 10 fans

I am working at a beauty salon in California now and I am interested in beauty products and tips for skin. I like enjoying my weekend with my family and going out with my friends.

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Best And Worst Foods For Bone Health

This article was published on 2013/11/16