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Grow in the Know / Fall Prevention / What Foods Can You Eat to Strengthen Your Bones?

What Foods Can You Eat to Strengthen Your Bones?

a collection of foods that can help strengthen bones

By Jennifer Footit-Tank RN BSN, quality care coordinator at Network Health

Strengthening our bones is vital in the prevention of fracture as we age. Fractures are usually due to osteoporosis or weakening of the bones. One in five women over the age of 50 and one in 20 men have osteoporosis according to the Centers for Disease Control and Prevention (CDC). These fractures usually occur at the hip, wrist or vertebra.

To help slow the progression of bone loss and build bone strength, you should include calcium in your diet. Calcium is the building block for bones which needs to constantly be replenished and vitamin D allows the calcium to be absorbed from your gut. Women 50 and older and men 70 and older need 1,200 milligrams of calcium and 600 international units of vitamin D daily.

Foods That Have a Lot of Calcium

Today, most people get their calcium by swallowing a calcium pill every day. You can also eat foods that are calcium rich to supplement or replace your calcium pill. The most common calcium sources are dairy products such as milk, cheese or yogurt.

Food

Calcium (mg)

Milk (1 percent), ½ cup

153 mg

Greek yogurt, plain, 4 ounces

131 mg

Cheese (variety), ½ ounce

10-160 mg

 

If dairy products give you a stomachache or you are lactose intolerant then try calcium-rich non-dairy products such as almonds, soy, or rice milks and yogurts.

Food

Calcium (mg)

Soy milk, 1 cup

200-300 mg

Soy milk – calcium fortified, 1 cup

340 mg

Coconut milk, 1 cup

470 mg

Rice milk, 1 cup

283 mg

Oat milk, 1 cup

350 mg

Flax milk, 1 cup

320 mg

Soy yogurt, plain, 4 ounces

150 mg

Tofu set with calcium, ½ cup

253 mg

 

[Read more: Top 10 Osteoporosis Myths and Facts You Need to Know]

A fun way to incorporate more calcium and have the added benefit of exercise is to grow your own calcium rich vegetables. The January 2023 issue of The Lancet Planetary Health found people who grew their own vegetables averaged 40 minutes of exercise per week and ate what they grew. Some great calcium rich vegetables to put in your garden are spinach, kale, bok choy, acorn and butternut squash, French beans or peas in edible pods.

If gardening is not for you and you enjoy fruit try figs, prunes and raisins. These have a dual purpose of a rich calcium source as well high in fiber for improved colon health. Papaya, apricots and blackberries are also a sweet option.

Meat options for the calcium conscious are salmon, shrimp, herring, walleye and trout. To spice up these main dishes, use spices that also contain calcium such as celery seeds, dill seeds, savory or thyme. For meatless meals consider canned baked beans, great northern beans or pinto beans which provide between 106-128 mg of calcium per one cup.

It is very important not to go overboard on calcium. Too much can lead to development of kidney stones. Try to keep your total daily consumption to less then 2,500 mg of calcium. Make sure to read labels so you know if the food has been fortified with calcium and tally up you daily amounts.


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Where can I find out more about calcium?

For general information on calcium

For more information on food sources of calcium

For more advice on buying dietary supplements

For information about building a healthy dietary pattern

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