Osteoporosis Diet: Top 5 Foods for Bone Health

As you age, maintaining a healthy, balanced diet full of nutrients is a critical part of body and bone health. Certain foods and supplements can help you prevent osteoporosis, along with a plethora of other health benefits. Boosting your diet with vitamin-rich foods will help you look and feel your best.


Best Foods for Osteoporosis

Calcium, vitamin C and Vitamin D are integral to preventing osteoporosis. Eating foods rich in those vitamins and nutrients will promote bone health and reduce your risk for many other conditions as you age. The following are a few of the best foods for bone health.

Dairy Products

Healthy sources of calcium and fat are important for bone health. Dairy products like milk, cheese, and yogurt are full of calcium. A few servings a day will boost your calcium intake.

Fruits & Vegetables

The produce aisle is packed with good-for-you nutrients. Some of the best fruits and vegetables for osteoporosis prevention include:

  • Leafy greens like kale, collard greens, spinach, and mustard greens
  • Figs
  • Broccoli
  • Oranges
  • Mushrooms

Prepare fruits and vegetables in a way that you enjoy, and eat a few servings a day to provide your body with the nutrients it needs to help keep your bones healthy and strong.

Lean Protein

Salmon and tuna are particularly high in vitamin D, which helps the body process calcium. Skinless chicken and other lean meats also provide a healthy dose of protein to support bone density and tissue growth. 


Eggs are another great source of vitamin D. The egg yolks in particular are packed with vitamin D, but also contain cholesterol. Eat eggs in moderation with a variety of other vitamin D rich foods.


Many types of nuts are a good source of healthy fats, protein, and nutrients like calcium and magnesium. Some ideal nuts for osteoporosis prevention include almonds, sunflower seeds, or pistachios. Eat a handful each day as a snack to promote bone health.

Fortified Foods

Certain foods are fortified with extra nutrients. Some breakfast cereals, orange juice, breads, and more have added calcium or vitamin D to help consume extra nutrients. If you are lactose intolerant, or don’t like certain other nutrient-rich foods, fortified foods can be a good alternative.

What are other ways to prevent osteoporosis?

Your diet is not the only way to prevent osteoporosis and encourage strong bones. Certain supplements can increase your vitamin consumption and make sure you are getting the recommended daily amounts. Read more about the recommended supplements and how they can aid in osteoporosis prevention.

Osteoporosis has a strong genetic component, and even those with a robust bone health diet can still be susceptible to developing the condition. It is important to elect for bone density scans, also known as DEXA scans, to analyze your bone structure and watch for any decrease in density. Find out more about how DEXA scans work and how often you should receive them by reading our blog.

Turn to Heiden Orthopedics for Osteoporosis Prevention

Osteoporosis prevention is an important part of getting older, and a few simple dietary changes along with regular bone density scans can help you stay happy and healthy for years to come. Heiden Orthopedics is your resource for bone health, so consult with us today to get started with preventive care, bone density scans, or other treatments.

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