10 “Super Foods” That Encourage Healthy Bones

It’s no secret that diet and exercise play a key role in health. Sure, they’re not everything, but they can really make or break your health!

As we age, it becomes increasingly important to have strong and healthy bones. Beyond exercising and having good genetics, we can also focus our diet to support and encourage healthy bones!

Not all foods are created equal when it comes to supporting bones. Here are 10 “super foods” for your bones (in no particular order):

1. Grapefruit

Grapefruit and other citrus contain large amounts of Vitamin C. According to Harvard, Vitamin C “is needed to make collagen, a fibrous protein in connective tissue that is weaved throughout various systems in the body: nervous, immune, bone, cartilage, blood, and others.”

2. Dark Greens

Dark leafy greens like kale and collards can play a significant role in bone health. According to Montes Medical Group, “Dark leafy greens are particularly great for bone health since they contain both calcium and vitamin K, which is known to reduce osteoporosis risk.”

3. Almond Butter

You can use almond butter in the same way you’d use peanut butter! As Harvard shares, almonds are great for bone health. In fact, “2 tablespoons of almond butter contain 111 mg of calcium.”

4. Orange Juice

If you like to enjoy a glass of juice on occasion, look for juice fortified with calcium!

5. Molasses

Molasses is a sweet treat, but it can also be a more nutritious alternative to table sugar. According to Medical News Today, unlike white table sugar, molasses actually contains some vitamins and minerals, like iron, calcium, and magnesium. Of course, it’s still sugar and should be consumed in moderation.

6. Tofu

If you’re looking for a healthy plant-based alternative to meat to switch things up, try tofu that’s been fortified with with calcium!

7. Figs

While it may be surprising, figs are a great source of calcium. Harvard reports that just two figs contain about 65 milligrams (mg) of calcium.

8. Sweet Potatoes

You can swap out regular potatoes for sweet potatoes for an extra nutrition boost!

9. Fatty Fish

Salmon and other fatty fish, including sardines, offer a great boost of calcium to support healthy bones.

10. Soy Milk

While many people think of cow’s milk to encourage healthy bones, you can also enjoy fortified plant milks like soy milk or pea milk.