The Best Snacks for Bone Health, According To A Dietitian

One in three women and one in five men over the age of 50 will suffer a fracture due to osteoporosis, a disease that weakens a person’s bones and makes them more likely to break. And we don’t need to explain why a broken bone is just the pit. Given the discomfort and inconvenience of dealing with a fracture, it’s understandable why people would want to find a way to reduce their risk of suffering this very common event.

Although there is no surefire way to prevent developing osteoporosis, your diet and lifestyle choices can play a role in your risk. Participating in weight exercises, avoiding cigarettes, and limiting or avoiding your alcohol consumption are all evidence-based ways to keep your bones in tip-top shape. And when it comes to your diet, there are many foods rich in bone-health supporting nutrients that can help you hit your daily allowance.

Which nutrients do we need for our bone health?

When we think of eating for our bones, calcium is usually the star of the show. And although calcium plays a crucial role in bone health, without adequate amounts of other essential nutrients that are also important for our bones, this mineral would be lost.

In addition to calcium, our bodies need many other nutrients to keep our bones healthy, including:

  • protein
  • magnesium
  • boron
  • vitamin C
  • phosphorus
  • zinc
  • Omega-3 fatty acids
  • Vitamin D
  • potassium
  • Vitamin A
  • vitamin k

A diet rich in nutrient-dense vegetables, seafood, fruits, whole grains, poultry, nuts and legumes, and low-fat dairy products generally provides the body with these important nutrients.

And at the same time, we should try to limit our intake of added sugar, cola, and fried foods to support our bones. Limiting or avoiding caffeine can also have a positive impact on bone health.

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Eating a balanced and healthy diet is a step in the right direction when it comes to bone health. But when snacking makes your stomach growl, finding the right snacks that support bone health can be a little more difficult.

If you’re looking for the best snacks to support your bones, let us help you with your search. Here are five snacks to grab when you need a quick bite and want to fuel your body with a diet that promotes bone health.


Loved by anyone who’s needed a little digestive help, prunes are a health-giving food that tastes good and is easy to enjoy. But plums aren’t just good for the stomach, as regular consumption has been linked to positive effects on bone health.

A look at the nutritional profile of plums shows why this fruit is one of the best snacks for healthy bones. From boron to magnesium to vitamin K, the list of bone health-supporting nutrients in these tiny powerhouses can seem endless. And just one serving of Sunsweet Prunes (40 grams) provides 3 grams of fiber, zero grams of added sugar and 6% of the recommended daily value for potassium. Plums also contain phenolic compounds that can block bone resorption and aid in bone formation.

Specifically, the data shows that daily consumption of plums may help certain populations experience bone health benefits. For men, data published in the Journal of Medical Nutrition saw positive effects on markers of bone health after men ate 10-12 plums a day for a year. And for postmenopausal women, a new 12-month study conducted by Pennsylvania State University showed that eating 50 grams of prunes (5 to 6 prunes) daily for a year preserved hip bone mineral density and reduced the risk of hip fractures.

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Plums can be dipped in dark chocolate, enjoyed as an addition to a yogurt parfait, or stuffed with soft cheese for a decadent snack. Of course, they can also be enjoyed pure.

Cottage cheese with strawberries and blueberries

Cottage cheese is a convenient source of protein, an important macro for supporting bone health. And like other dairy products, it’s also a source of calcium, magnesium, selenium, and phosphorus. Opting for a cottage cheese made with probiotics like Good Culture may be even better at supporting bone health, as some data suggests probiotics may also help keep bones healthy.

Mixing cottage cheese with fruit is a balanced and delicious snack not only for bone health but also for overall health.


One of the most popular sources of vitamin C is 100% orange juice. And while this nutrient is important for immune system health, it’s also key to supporting collagen production, which is needed for bone and cartilage formation.

The potassium found in OJ plays a role in the acid-base balance that affects bone mineral density, and the naturally occurring flavonoids in this juice may be involved in processes that affect bone structure and formation.

Opting for fortified orange juice, which contains extra calcium and vitamin D, provides the body with even more nutrients that support bone health.

Snacking on orange juice frozen in a pop form is a refreshing treat with no added sugar that provides the body with nutrients that support bone health.

Toast with cream cheese, avocado and sardines

Mashing avocado on a piece of toast and topping with sardines is the ultimate bone health support snack that will fill you up. Both sardines and avocados contain healthy fats that can support bone health. They both also contain magnesium, phosphorus and vitamin A – even more important nutrients. Pro tip: When choosing your sardines, opt for those that still have their bones intact, as consuming this variety provides your body with more calcium than the boneless options.

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Sprinkle some salt and pepper on your toast and maybe even add a dash of hot sauce if you like. Your stomach and bones will thank you.

soy nuts

Soy-containing foods, such as roasted soybeans, contain chemicals called isoflavones, which have a structure and function similar to estrogen and have been shown to aid in bone formation while inhibiting bone breakdown. They’re also packed with nutrients that support bone health, like protein, omega-3 fatty acids, and calcium.

The data show that soy intake has beneficial effects on bone health when populations that eat traditional soy foods (such as fermented soy curd, soybean milk, fresh tofu, fried tofu, and soybeans) were studied. Less impact was observed in populations that do not eat large amounts of soy foods and who choose more processed soy foods such as soy milk, soy meat alternatives and soy protein bars, which may have lower isoflavone content.

Snacking on roasted soybeans can give the body a boost of the important isoflavones along with other key nutrients that support bone health. Edamame is also a nice soy snack option.


At around 50 cents a serving and packed with nutrients, the classic breakfast food can be a great snack for the bone-health-focused crowd. For example, classic Cheerios provide zinc, magnesium, vitamin A, vitamin C, vitamin D, and many more nutrients that support bone health — and that’s without counting the nutrients found in the added milk (assuming you eat your cereal with it). Milk). and not dry).

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