Nutrition for Strong Bones: Foods that Boost Bone Density
At OsteoStrong, we’re big on big-picture bone health with sustainable and practical strategies that promote long-term wellness. In harmony with our focused osteoporosis prevention in Cherry Hill, NJ, a nutrient-rich diet that supports bone density and strength is one of the most effective ways to maintain the musculoskeletal gains we achieve in the clinic.
If you’re hoping to improve your diet, optimize your bone health, or defend your musculoskeletal system from a variety of diseases, here are some of our go-to foods and considerations for optimal bone health.
What Your Body Needs to Build & Maintain Healthy Bone Structure
Foods rich in calcium, magnesium, zinc, phosphorus, protein, vitamin D, and potassium directly support the cellular processes involved with bone health. Key minerals like calcium and phosphorus support the structure of bone tissue. Zinc and potassium aid in the prevention of mineral loss. Vitamin D and proteins help our bodies absorb these essential nutrients and minerals. This is only a glimpse of the many overlapping intricacies and interconnected processes that lead to a healthy and strong musculoskeletal system.
The easiest way to support all of these processes? Optimize your diet with bone health in mind! If your diet is lacking in any of these essential minerals or nutrients, the other related processes may be limited. For example, if your diet is high in calcium but you don’t have enough vitamin D (most people are deficient!), your body is unable to absorb and deliver that calcium to the bones in need. It’s a delicate dance, and our bodies depend on us to provide the necessary supplies.
A Healthy Variety of Bone-Friendly Foods
Fortunately, designing a bone-healthy plan is easy to do since there is a ton of variety to choose from! From decadent and creamy cheeses to leafy greens and grains, fueling your bones and satisfying your cravings is easily achievable.
Calcium-Rich Goodness
Milk, yogurt, and cheese lovers most likely already receive enough calcium. Even if you live a dairy-free lifestyle, many plant-based alternatives like soy and almond milk feature a generous portion of calcium. In addition to the main calcium contributors like milk and cheese, many of our favorite snacks and beverages like breakfast cereal and orange juice are available in calcium-fortified options.
You can also fill your daily calcium quota with other healthy options like:
Beans and lentils
Leafy greens like kale, broccoli, and spinach
Seeds and nuts like chia, sesame, and almonds
Fish like salmon and trout
Soy-based products like edamame and tofu
To explore the complete nutrient profile, research any of these products individually and you’ll discover that many of the flavorful choices above have a lot to offer. For instance, beans alone contain a powerhouse of zinc, magnesium, potassium, protein, fiber, and so much more goodness.
Up Your Vitamin D Intake
Reach for eggs, fatty fish, and other specialty foods like beef liver and mushrooms to maximize your daily dosages of vitamin D, especially if you don’t get enough sunlight. Additionally, many of the options above include vitamin D, like fortified milk, yogurt, soy products, and juices.
Enjoy Lean Meats, Nuts, & Legumes
To ensure sufficient protein, magnesium, and the other key nutrients outlined above, supply your body with nutrient-rich options like:
Turkey, chicken, and lean cuts of beef
Sardines and tuna
Lentils, chickpeas, and sunflower seeds
Other Proactive Bone Health Strategies
Pair your healthier diet plan with reduced caffeine intake, less sodium, and adequate hydration to maximize your beneficial bone results. In addition to these simple lifestyle adjustments, our customized treatments are designed to enrich musculoskeletal health and strengthen bones in Medford, NJ. With each custom plan, we help our clients rebuild density, improve strength, and support many other aspects that contribute to overall wellness like balance, energy, posture, and greater range of motion.
To learn more, contact our bone health experts at OsteoStrong for a free session today!
