Sep 17

Healthy Bones: Top 5 Foods for Bone Density

Bone diseases such as osteoporosis cause otherwise healthy bones to become fragile and more susceptible to fractures. This is especially true for both men and women above the age of 50 and certainly above the age of 70. It’s especially important that people in this demographic not only get screened for their bone density (a painless, quick test), but that they also eat a diet that gives their bones the necessary nutrients they need to remain strong.

This blog outlines a few of the dietary staples that help people maintain good bone health.

Canned Fish

The reason canned fish is mentioned specifically is that canned fish come with bones, such as canned salmon, sardines, and pilchards. These bones are often so soft they’re unnoticeable, but they’re actually incredible sources of calcium and vitamin D.

Note, however, that much of the calcium content from canned fish does come from the bones. If you remove the bones or you buy canned fish that comes deboned, you also remove the calcium content. Be sure to check the nutrition facts when you buy your canned fish to know its calcium content.

If you do buy the calcium-rich variety of canned fish (with bones), this is one of the best options possible for bolstering your overall bone health.


You’ll notice calcium comes up a lot in the discussion about foods that help with bone strength. Broccoli is no exception to this rule.

Broccoli is rich in both calcium and vitamin K, nutrients that are vital for maintaining strong and healthy bones.

Steaming broccoli can help bring out more of its beneficial nutrients (though it does lose some of the vitamin C content from its raw form). Whether you eat it raw or cooked, broccoli is a solid choice for bone health.

Soy Beans

Tofu, soy milk, and other soy-based foods are all full of calcium and protein, both of which contribute to healthy bones. These foods are also low in saturated fat and add fiber to your diet.

While soy beans and other soy-based products don’t contain as much calcium as milk and dairy, this is a good alternative for vegans or those who are lactose intolerant. Tofu has become increasingly popular in cuisine and can be a staple for those who want to add more calcium.

Milk and Dairy

Of course, milk and dairy products bring considerable calcium content to the table, which is why they’re some of the most recommended foods for bone health. This is among the absolute best calcium sources you will find, so having some dairy - even in moderation - can help you achieve enough calcium to meet your bone health needs.

Though overconsumption of dairy isn’t recommended, dairy should be considered as one of the best sources of bone density nutrients for those able to include it in their diets.


Almonds pack a sneaky amount of calcium among other healthy nutrients. Almond milk, too, offers a considerable amount of calcium and can be considered as a viable alternative to milk.

In addition, almonds contain lysine, which helps the body absorb calcium more easily.

Scheduling Your Bone Density Test

While diet can help you maintain your bone health, a bone density test might still be recommended depending on your age and history of bone fractures.

If you’d like to learn more about when and why to receive a bone density test and how osteoporosis is diagnosed, you can click the link below to download the eguide.

Advanced Body Scan of Tulsa offers bone density tests and is especially recommended for the demographic mentioned in this guide. To schedule or ask about a scan, visit our website or call us at 918.879.6161.

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In this ebook, we discuss our selection of scans and when it might be beneficial for you to schedule one. We outline our process and what you can expect for each option, including results and reports.


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