Many people believe milk is the ultimate nutrition go-to when it comes to building strong bones.  Though have you ever thought of how a plant eating animal like a giraffe or rhinoceros feeds their bones? Nutrition for bone health goes beyond calcium alone—nutrients like vitamin D, magnesium, phosphorus, and vitamin K2 are also extremely important for bones to maintain their strength.  Luckily, mother nature has gifted us with a rainbow of foods to keep our bones healthy and strong.     

7 Nutrition Tips for Building Healthy Bones

1. Dark Greens

Calcium has been shown to increase bone mineral density. You don’t need milk to get it, though. Just one serving of leafy greens like kale or bok choy holds up to 20% of your daily calcium requirement.  Pair your dark leafy greens with some fat (like ghee, grass fed butter, or olive oil) to ensure even greater absorption of nutrients.

2. Milk Replacements

Coconut, almond, cashew and soybean milk are all suitable replacements for traditional dairy. Look for varieties that are infused with extra calcium and vitamin D.

3. Citrus Fruits

Vitamin C has also been shown to combat bone loss. Add a fresh grapefruit or orange slices to breakfast to get your fix.

4. Almond Butter

Next time you’re thinking of making a peanut butter and jelly sandwich, reach for the almond butter instead. Two tablespoons of this creamy spread provides 112 milligrams of calcium

5. Fatty Fish

Fish like salmon and sardines contain vitamin D and calcium, as well as omega-3 fatty acids. Animal studies have shown that diets with plenty of omega-3’s are associated with positive bone health.

6. Tofu

Vegans and vegetarians will be happy to hear that they can promote bone health with this product. Get calcium-enriched tofu, which can be incorporated into all sorts of recipes.

7. Sweet Potato

Sweet potatoes are full of magnesium and potassium, two more ingredients that are essential to bone health. Two-thirds of your body’s magnesium is in the skeleton. Meanwhile, potassium neutralizes acids in your body that diminish bones.

IMUA Orthopedics Sports & Health is Oahu’s go-to expert for nutrition and functional medicine, as well as orthopedic surgery and osteopathic manipulation. Located in Honolulu, HI, these doctors are dedicated to helping patients live happier and healthier lives with their integrated approach to well-being. You can get to know their team online, or call (808) 521-8170 to make an appointment and meet them in-person.