science anatomy scan of human body with visible skeletal bones

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Our bones grow and change throughout our lives and it’s our job to help them do so. The food we consume reflects our bone’s ability to grow and build. Certain health conditions like osteoporosis can cause our bones to become more brittle and weak. Just as our bones care for us we want to care for them. We can do so by consuming foods high in vitamins and minerals such as: 

Calcium: 

  • Calcium is an essential mineral that supports bone growth, it provides strength and structure and plays a crucial role in muscle function 
  • EX: cottage cheese, yogurt, cheese, milk 

Vitamin D: 

  • Vitamin D helps absorb calcium into your body and maintains a balance of calcium and phosphate levels in the blood 
  • It also regulates bone remodeling, where old bone is replaced by new bone
  • EX: fortified cereals, tuna, eggs, salmon 

Vitamin K: 

  • Necessary for the synthesis of osteocalcin, a protein that helps strengthen bones
  • Helps activate a protein that binds with calcium to build strong bones and improve bone density 
  • EX: spinach, cabbage, broccoli, kale, collard greens

Magnesium: 

  • Improves bone stiffness 
  • increases osteoblasts which are cells responsible for bone formation and increases osteoclasts which are cells responsible for removing old and damaged bones 
  • Maintain bone density and strength 
  • EX: dark chocolate, black beans, almonds, cashews, avocado, spinach 

Vitamin C: 

  • Helps with the synthesis of collagen, a protein that forms the structure of bones, cartilage, and connective tissues
  • EX: oranges, lemons, grapefruit, red bell peppers, strawberries 

Omega-3 fatty acids: 

  • Have anti-inflammatory proteins that may help reduce the risk of osteoporosis by promoting bone formations and preventing bone decay 
  • EX: salmon, chia seeds, walnuts, flaxseed oil, kidney beans, edamame 

Adding these nutrient-rich foods to your diet can help support your overall bone health and reduce the risk for conditions like osteoporosis. Strong bones are the foundation to maintain a healthy and active lifestyle!

Written by GUADS intern Emma, with contributions from clevelandclinic.org