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What Foods Should You Eat for Bone Health? Plus, Those You Should Avoid

If you’re serious about maintaining your overall health and wellness, it’s extremely important to take care of your bones. Healthy bones will make everything else in life easier and increase overall wellness. However, many of the vitamins and minerals you need to maintain healthy bones, such as calcium, don’t get produced naturally by your body. As a result, you have to rely on your diet if you want to have healthy bones.

Best Foods for Bone Health

Leafy Greens

Kale, spinach, chard, and collard greens are packed with essential vitamins and nutrients that increase bone density and strength. Cabbage and turnip greens are also great options for dark, leafy greens.


While some health experts recommend not eating egg yolks due to their high cholesterol content, eggs are essential for bone health. The yolks and whites of eggs are packed with various vitamins and minerals, specifically Vitamin D, which makes them important for bone health.

Dairy Products

While eggs and greens are important, dairy products are second to none when it comes to bone health. Dairy products, such as milk, yogurt, and cheese, are packed with calcium, which is the most important nutrient for bone health and strength.


Salmon, along with other seafood dishes such as tuna, sardines, mackerel, and others, are extremely beneficial for bone health. They contain healthy fats and Vitamin D that help to amplify the benefits of calcium in the bones.


While most health experts agree that tofu is vital for bone health, there are some who disagree. Tofu and other soy-packed foods have been shown to reduce the risk of fractures and bone density loss. However, there are also studies showing that soy can impede calcium absorption. Therefore, you should consult a dietician before consuming soy to determine if it will help or hamper your bone health.

Sweet Potatoes

When it comes to bone health, calcium and Vitamin D are the most important and get the most attention. However, other minerals such as magnesium and potassium also play an important role in bone health. They help increase the effectiveness of calcium and vitamin D, and sweet potatoes are packed with them.

Almond Butter

Many people make the mistake of thinking that they have to give up certain fatty delicacies, like butter if they want healthy bones. While it’s true that butter might not be the best overall option, you can substitute it for similar products like almond butter. Almond butter is packed with calcium and healthy fats and proteins, each of which is important for bone health.

Certain Fruits

Finally, you can round out your healthy diet and bone-beneficial list of foods with certain fruits. Grapefruit, figs, and prunes each contain different vitamins and minerals, such as vitamin C, potassium, vitamin D, and magnesium, that increase your bone health. Orange juice and oranges are also good options for increasing vitamin C and vitamin D.

Foods That Are Detrimental to Bone Health

Salty Foods

Sodium is arguably the worst food when it comes to bone health because it causes your body to lose calcium, leading to bone density loss.

Carbonated Beverages

Drinking carbonated beverages, such as soda and carbonated water, could increase the risk of bone fractures. Sugary drinks and foods are also terrible for bone health.


Not all beans are bad for your bone health. However, peas, navy beans, and pinto beans have ingredients that make it hard for your bones to absorb calcium, leading to bone density loss.

Red Meat

As with beans, red meat is only sometimes detrimental to bone health. However, it is dangerous in large quantities, especially when combined with other bad foods and drinks on this list.

Alcohol and Caffeine

Finally, excessive alcohol consumption and caffeine are also associated with poor bone health. Alcohol and caffeine reduce the amount of calcium in your bones, thereby leading to an increased risk of fracture and bone density loss.

Increased Bone Health Leads to Better Overall Health

Keeping your bones strong and healthy will help you feel better and stronger than ever. While supplements and exercise are important for bone health, your diet will play a massive role. In addition to improving your bone health, your diet will also determine your overall health and wellness and increase the beneficial effects of exercise and taking supplements. Therefore, it’s vital to have a diet that supports healthy bones.