8 Foods to Support Your Bone Health

May is National Osteoporosis Month. People withosteoporosislose bone tissue or do not produce enough bone tissue, causing bones to become brittle and increasing the risk of fractures.It’s estimated that 1 in 3 women and 1 in 5 men will develop osteoporosis in their lifetime.Some of the factors related to your risk of getting osteoporosis—like genetics and hormonal shifts—are not in your control. However, your diet and lifestyle also play a role in bone health—and you can make changes in these areas that support your bones.Along with adopting lifestyle practices, such as participating inweight-bearing exerciseand avoiding smoking, consuming certain foods can reduce your risk of developing osteoporosis.What Are the Stages of Osteoporosis?Nutrients Needed for Healthy BonesYou might first think of calcium-rich foods as those that support bone health. Whilecalciumdoes play an important role in supporting your bones, it is not the only key nutrient your body needs to keep your bones healthy.Besides calcium, other bone-building nutrients include:Vitamin DPhosphorusMagnesiumBoronVitamin CCopperProteinZincAn Overview of OsteoporosisFoods That Boost Bone HealthIn addition to taking other proactive steps to preserve your bones, choosing foods that support bone health can help reduce your risk of developing osteoporosis. Here are 8 foods to add to your diet (and a few to limit) to support your bone health.Fortified 100% Orange JuiceYou probably already know that 100% orange juice is packed withvitamin C(which supports cartilage formation), but it also naturally contains other nutrients that are key to bone health. Having a glass of 100% OJ will give you some potassium to support bone mineral density, andmagnesium, which plays a role in bone health.The results of three clinical trials showed that drinking citrus juices containing a specificcarotenoidresulted in positive changes in bone activity (and 100% OJ is one of those juices).Consuming 100% orange juice that is fortified with calcium and vitamin D can also give your bones some extra support.CranberriesCranberries are a natural source of vitamin C—which your body needs to createcollagenin the bone matrix.Studies have also highlighted the role that natural polyphenols (nutrients that we get from plant-based foods) in berries play in bone health.One study found that a cranberry polyphenol called proanthocyanidins (PAC) may help decrease bone breakdown.There is also a positive link between high cranberry intake and higher bone mass.Extra Virgin Olive OilDrizzling olive oil on a dish can do more than just give it flavor. Olives, and olive oil, contain polyphenols—particularly oleuropein, tyrosol, and hydroxytyrosol.A 2012 study found that men who followed the Mediterranean diet that includedvirgin olive oil(at least 50 mL/day) showed more markers of bone formation than men who ate a Mediterranean diet with mixed nuts (at least 30 g/day) or a low-fat diet.Another study pointed to significant increases in bone mineral density in people who included more olive oil in their diet.MilkCalcium is the bone-building darling in aglass of milk, but the beverage also naturally contains other nutrients that benefit bone health, including vitamin D, magnesium, andphosphorus.Consuming dairy products may also reduce your risk of osteoporosis and lower your rate of bone loss.Aside from all the vitamins and minerals in the drink, milk also contains thenatural sugar lactose, which increases calcium absorption in the human body.Dairy milk also contains 8 grams of protein per serving. Protein intake can improve bone health, making milk a great addition to a bone-building diet.Supplements for Bone Health: Essential Vitamins & MineralsAvocadoAdding an avocado to your toast, salad, or eggs can also support your bone health.Among the plethora of nutrients that the fruit provides, there’s one in particular that you need for bone health: boron. This nutrient helps your body absorb magnesium and enhance vitamin D.A half-cup of raw and cubed avocado contains 1.07 milligrams ofboron, making it one of the richest sources of the key mineral that you can pick up in the produce aisle.TomatoesThe next time you order a pizza, ask for extra sauce. An antioxidant found in foods that are naturally red and pink—such as tomatoes, watermelon, and guava— may decrease bone loss.Lycopene—the unique antioxidant that gives these foods their gorgeous red/pink hue—plays an important role in bone health. In the Framingham Osteoporosis Study, higherlycopene levelswere linked to less bone loss in the spine.Shiitake MushroomsAll mushrooms contain somevitamin D. Similar to humans, mushrooms naturally produce vitamin D following exposure to sunlight or a sunlamp.Along with vitamin D, shiitake mushrooms in particular also containcopper—another key nutrient for bone health. Lower serum copper levels have been associated with decreased bone mineral density in certain parts of the bone.PrunesPrunes, or dried plums, are famous for their gut health benefits, but they can also offer skeletal support. Prunes contain natural phenolic compounds that may play a positive role in bone health.Studies that included women found that prunes may enhance bone formation and stop bone breakdown.For men, one recent study showed that when they ate 100 grams of prunes (about 9 or 10 prunes) every day for 12 months, their bone mineral density increased.Sex Differences in Skeletons and Bone HealthFoods to LimitSome foods are not bone health-friendly because they decrease calcium absorption or cause the body to lose calcium (for example, if they are consumed at the same time as dietary calcium).Foods that you might want to limit to promote better bone health include:Foods high in sodiumSpinach and other vegetables high in oxalatesCertain teasColasExcessive alcohol

May is National Osteoporosis Month. People withosteoporosislose bone tissue or do not produce enough bone tissue, causing bones to become brittle and increasing the risk of fractures.

It’s estimated that 1 in 3 women and 1 in 5 men will develop osteoporosis in their lifetime.

Some of the factors related to your risk of getting osteoporosis—like genetics and hormonal shifts—are not in your control. However, your diet and lifestyle also play a role in bone health—and you can make changes in these areas that support your bones.

Along with adopting lifestyle practices, such as participating inweight-bearing exerciseand avoiding smoking, consuming certain foods can reduce your risk of developing osteoporosis.

What Are the Stages of Osteoporosis?

Nutrients Needed for Healthy Bones

You might first think of calcium-rich foods as those that support bone health. Whilecalciumdoes play an important role in supporting your bones, it is not the only key nutrient your body needs to keep your bones healthy.

Besides calcium, other bone-building nutrients include:

An Overview of Osteoporosis

Foods That Boost Bone Health

In addition to taking other proactive steps to preserve your bones, choosing foods that support bone health can help reduce your risk of developing osteoporosis. Here are 8 foods to add to your diet (and a few to limit) to support your bone health.

Fortified 100% Orange Juice

You probably already know that 100% orange juice is packed withvitamin C(which supports cartilage formation), but it also naturally contains other nutrients that are key to bone health. Having a glass of 100% OJ will give you some potassium to support bone mineral density, andmagnesium, which plays a role in bone health.

The results of three clinical trials showed that drinking citrus juices containing a specificcarotenoidresulted in positive changes in bone activity (and 100% OJ is one of those juices).

Consuming 100% orange juice that is fortified with calcium and vitamin D can also give your bones some extra support.

Cranberries

Cranberries are a natural source of vitamin C—which your body needs to createcollagenin the bone matrix.

Studies have also highlighted the role that natural polyphenols (nutrients that we get from plant-based foods) in berries play in bone health.

One study found that a cranberry polyphenol called proanthocyanidins (PAC) may help decrease bone breakdown.There is also a positive link between high cranberry intake and higher bone mass.

Extra Virgin Olive Oil

Drizzling olive oil on a dish can do more than just give it flavor. Olives, and olive oil, contain polyphenols—particularly oleuropein, tyrosol, and hydroxytyrosol.

A 2012 study found that men who followed the Mediterranean diet that includedvirgin olive oil(at least 50 mL/day) showed more markers of bone formation than men who ate a Mediterranean diet with mixed nuts (at least 30 g/day) or a low-fat diet.

Another study pointed to significant increases in bone mineral density in people who included more olive oil in their diet.

Milk

Calcium is the bone-building darling in aglass of milk, but the beverage also naturally contains other nutrients that benefit bone health, including vitamin D, magnesium, andphosphorus.

Consuming dairy products may also reduce your risk of osteoporosis and lower your rate of bone loss.Aside from all the vitamins and minerals in the drink, milk also contains thenatural sugar lactose, which increases calcium absorption in the human body.

Dairy milk also contains 8 grams of protein per serving. Protein intake can improve bone health, making milk a great addition to a bone-building diet.

Supplements for Bone Health: Essential Vitamins & Minerals

Avocado

Adding an avocado to your toast, salad, or eggs can also support your bone health.

Among the plethora of nutrients that the fruit provides, there’s one in particular that you need for bone health: boron. This nutrient helps your body absorb magnesium and enhance vitamin D.

A half-cup of raw and cubed avocado contains 1.07 milligrams ofboron, making it one of the richest sources of the key mineral that you can pick up in the produce aisle.

Tomatoes

The next time you order a pizza, ask for extra sauce. An antioxidant found in foods that are naturally red and pink—such as tomatoes, watermelon, and guava— may decrease bone loss.

Lycopene—the unique antioxidant that gives these foods their gorgeous red/pink hue—plays an important role in bone health. In the Framingham Osteoporosis Study, higherlycopene levelswere linked to less bone loss in the spine.

Shiitake Mushrooms

All mushrooms contain somevitamin D. Similar to humans, mushrooms naturally produce vitamin D following exposure to sunlight or a sunlamp.

Along with vitamin D, shiitake mushrooms in particular also containcopper—another key nutrient for bone health. Lower serum copper levels have been associated with decreased bone mineral density in certain parts of the bone.

Prunes

Prunes, or dried plums, are famous for their gut health benefits, but they can also offer skeletal support. Prunes contain natural phenolic compounds that may play a positive role in bone health.

Studies that included women found that prunes may enhance bone formation and stop bone breakdown.For men, one recent study showed that when they ate 100 grams of prunes (about 9 or 10 prunes) every day for 12 months, their bone mineral density increased.

Sex Differences in Skeletons and Bone Health

Foods to Limit

Some foods are not bone health-friendly because they decrease calcium absorption or cause the body to lose calcium (for example, if they are consumed at the same time as dietary calcium).

Foods that you might want to limit to promote better bone health include:

19 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Sözen T, Özışık L, Başaran NÇ.An overview and management of osteoporosis.Eur J Rheumatol. 2017 Mar;4(1):46-56. doi:10.5152/eurjrheumPrice CT, Langford JR, Liporace FA.Essential Nutrients for Bone Health and a Review of their Availability in the Average North American Diet.Open Orthop J. 2012;6:143-9. doi:10.2174/1874325001206010143Sacco SM, Horcajada MN, Offord E.Phytonutrients for bone health during ageing.Br J Clin Pharmacol. 2013;75(3):697-707. doi:10.1111/bcp.12033Hubert PA, Lee SG, Lee SK, et al.Dietary Polyphenols, Berries, and Age-Related Bone Loss: A Review Based on Human, Animal, and Cell Studies.Antioxidants (Basel). 2014 Mar 11;3(1):144-58. doi:10.3390/antiox3010144Tanabe S, Santos J, La VD, et al.A-type cranberry proanthocyanidins inhibit the RANKL-dependent differentiation and function of human osteoclasts.Molecules. 2011 Mar 11;16(3):2365-74. doi:10.3390/molecules16032365Fernández-Real JM, Bulló M, Moreno-Navarrete JM, et al.A Mediterranean diet enriched with olive oil is associated with higher serum total osteocalcin levels in elderly men at high cardiovascular risk.J Clin Endocrinol Metab. 2012 Oct;97(10):3792-8. doi:10.1210/jc.2012-2221Roncero-Martín R, Aliaga Vera I, Moreno-Corral LJ, et al.Olive Oil Consumption and Bone Microarchitecture in Spanish Women.Nutrients. 2018 Jul 26;10(8):968. doi:10.3390/nu10080968Zhang X, Chen X, Xu Y, Yang J, Du L, Li K, Zhou Y.Milk consumption and multiple health outcomes: umbrella review of systematic reviews and meta-analyses in humans.Nutr Metab (Lond). 2021 Jan 7;18(1):7. doi:10.1186/s12986-020-00527-yIlesanmi-Oyelere BL, Kruger MC.The Role of Milk Components, Pro-, Pre-, and Synbiotic Foods in Calcium Absorption and Bone Health Maintenance.Front Nutr. 2020 Sep 23;7:578702. doi:10.3389/fnut.2020.578702Shams-White MM, Chung M, Du M, Fu Z, Insogna KL, Karlsen MC, LeBoff MS, Shapses SA, Sackey J, Wallace TC, Weaver CM.Dietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation.Am J Clin Nutr. 2017 Jun;105(6):1528-1543. doi:10.3945/ajcn.116.145110Pizzorno L.Nothing Boring About Boron. Integr Med (Encinitas). 14(4):35-48. PMID: 26770156United States Department of Agriculture.Avocado.Walallawita US, Wolber FM, Ziv-Gal A, Kruger MC, Heyes JA.Potential Role of Lycopene in the Prevention of Postmenopausal Bone Loss: Evidence from Molecular to Clinical Studies.Int J Mol Sci. 2020 Sep 27;21(19):7119. doi:10.3390/ijms21197119Sahni S, Hannan MT, Blumberg J, et al.Inverse association of carotenoid intakes with 4-y change in bone mineral density in elderly men and women: the Framingham Osteoporosis Study.Am J Clin Nutr. 2009 Jan;89(1):416-24. doi:10.3945/ajcn.2008.26388Cardwell G, Bornman JF, James AP, et al.A Review of Mushrooms as a Potential Source of Dietary Vitamin D.Nutrients. 2018;10(10):1498. Published 2018 Oct 13. doi:10.3390/nu10101498Qu X, He Z, Qiao H, et al.Serum copper levels are associated with bone mineral density and total fracture.J Orthop Translat. 2018 May 31;14:34-44. doi:10.1016/j.jot.2018.05.001Wallace TC.Dried Plums, Prunes and Bone Health: A Comprehensive Review.Nutrients. 2017 Apr 19;9(4):401. doi:10.3390/nu9040401Fajardo J, Gaffen D, Eisner A.Effects of Dried Plum (Prunes) on Bone Density and Strength in Men.Current Developments in Nutrition.2020;4(2):21. doi:10.1093/cdn/nzaa040_021National Institutes of Health, Office of Dietary Supplements.Calcium.

19 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Sözen T, Özışık L, Başaran NÇ.An overview and management of osteoporosis.Eur J Rheumatol. 2017 Mar;4(1):46-56. doi:10.5152/eurjrheumPrice CT, Langford JR, Liporace FA.Essential Nutrients for Bone Health and a Review of their Availability in the Average North American Diet.Open Orthop J. 2012;6:143-9. doi:10.2174/1874325001206010143Sacco SM, Horcajada MN, Offord E.Phytonutrients for bone health during ageing.Br J Clin Pharmacol. 2013;75(3):697-707. doi:10.1111/bcp.12033Hubert PA, Lee SG, Lee SK, et al.Dietary Polyphenols, Berries, and Age-Related Bone Loss: A Review Based on Human, Animal, and Cell Studies.Antioxidants (Basel). 2014 Mar 11;3(1):144-58. doi:10.3390/antiox3010144Tanabe S, Santos J, La VD, et al.A-type cranberry proanthocyanidins inhibit the RANKL-dependent differentiation and function of human osteoclasts.Molecules. 2011 Mar 11;16(3):2365-74. doi:10.3390/molecules16032365Fernández-Real JM, Bulló M, Moreno-Navarrete JM, et al.A Mediterranean diet enriched with olive oil is associated with higher serum total osteocalcin levels in elderly men at high cardiovascular risk.J Clin Endocrinol Metab. 2012 Oct;97(10):3792-8. doi:10.1210/jc.2012-2221Roncero-Martín R, Aliaga Vera I, Moreno-Corral LJ, et al.Olive Oil Consumption and Bone Microarchitecture in Spanish Women.Nutrients. 2018 Jul 26;10(8):968. doi:10.3390/nu10080968Zhang X, Chen X, Xu Y, Yang J, Du L, Li K, Zhou Y.Milk consumption and multiple health outcomes: umbrella review of systematic reviews and meta-analyses in humans.Nutr Metab (Lond). 2021 Jan 7;18(1):7. doi:10.1186/s12986-020-00527-yIlesanmi-Oyelere BL, Kruger MC.The Role of Milk Components, Pro-, Pre-, and Synbiotic Foods in Calcium Absorption and Bone Health Maintenance.Front Nutr. 2020 Sep 23;7:578702. doi:10.3389/fnut.2020.578702Shams-White MM, Chung M, Du M, Fu Z, Insogna KL, Karlsen MC, LeBoff MS, Shapses SA, Sackey J, Wallace TC, Weaver CM.Dietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation.Am J Clin Nutr. 2017 Jun;105(6):1528-1543. doi:10.3945/ajcn.116.145110Pizzorno L.Nothing Boring About Boron. Integr Med (Encinitas). 14(4):35-48. PMID: 26770156United States Department of Agriculture.Avocado.Walallawita US, Wolber FM, Ziv-Gal A, Kruger MC, Heyes JA.Potential Role of Lycopene in the Prevention of Postmenopausal Bone Loss: Evidence from Molecular to Clinical Studies.Int J Mol Sci. 2020 Sep 27;21(19):7119. doi:10.3390/ijms21197119Sahni S, Hannan MT, Blumberg J, et al.Inverse association of carotenoid intakes with 4-y change in bone mineral density in elderly men and women: the Framingham Osteoporosis Study.Am J Clin Nutr. 2009 Jan;89(1):416-24. doi:10.3945/ajcn.2008.26388Cardwell G, Bornman JF, James AP, et al.A Review of Mushrooms as a Potential Source of Dietary Vitamin D.Nutrients. 2018;10(10):1498. Published 2018 Oct 13. doi:10.3390/nu10101498Qu X, He Z, Qiao H, et al.Serum copper levels are associated with bone mineral density and total fracture.J Orthop Translat. 2018 May 31;14:34-44. doi:10.1016/j.jot.2018.05.001Wallace TC.Dried Plums, Prunes and Bone Health: A Comprehensive Review.Nutrients. 2017 Apr 19;9(4):401. doi:10.3390/nu9040401Fajardo J, Gaffen D, Eisner A.Effects of Dried Plum (Prunes) on Bone Density and Strength in Men.Current Developments in Nutrition.2020;4(2):21. doi:10.1093/cdn/nzaa040_021National Institutes of Health, Office of Dietary Supplements.Calcium.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Sözen T, Özışık L, Başaran NÇ.An overview and management of osteoporosis.Eur J Rheumatol. 2017 Mar;4(1):46-56. doi:10.5152/eurjrheumPrice CT, Langford JR, Liporace FA.Essential Nutrients for Bone Health and a Review of their Availability in the Average North American Diet.Open Orthop J. 2012;6:143-9. doi:10.2174/1874325001206010143Sacco SM, Horcajada MN, Offord E.Phytonutrients for bone health during ageing.Br J Clin Pharmacol. 2013;75(3):697-707. doi:10.1111/bcp.12033Hubert PA, Lee SG, Lee SK, et al.Dietary Polyphenols, Berries, and Age-Related Bone Loss: A Review Based on Human, Animal, and Cell Studies.Antioxidants (Basel). 2014 Mar 11;3(1):144-58. doi:10.3390/antiox3010144Tanabe S, Santos J, La VD, et al.A-type cranberry proanthocyanidins inhibit the RANKL-dependent differentiation and function of human osteoclasts.Molecules. 2011 Mar 11;16(3):2365-74. doi:10.3390/molecules16032365Fernández-Real JM, Bulló M, Moreno-Navarrete JM, et al.A Mediterranean diet enriched with olive oil is associated with higher serum total osteocalcin levels in elderly men at high cardiovascular risk.J Clin Endocrinol Metab. 2012 Oct;97(10):3792-8. doi:10.1210/jc.2012-2221Roncero-Martín R, Aliaga Vera I, Moreno-Corral LJ, et al.Olive Oil Consumption and Bone Microarchitecture in Spanish Women.Nutrients. 2018 Jul 26;10(8):968. doi:10.3390/nu10080968Zhang X, Chen X, Xu Y, Yang J, Du L, Li K, Zhou Y.Milk consumption and multiple health outcomes: umbrella review of systematic reviews and meta-analyses in humans.Nutr Metab (Lond). 2021 Jan 7;18(1):7. doi:10.1186/s12986-020-00527-yIlesanmi-Oyelere BL, Kruger MC.The Role of Milk Components, Pro-, Pre-, and Synbiotic Foods in Calcium Absorption and Bone Health Maintenance.Front Nutr. 2020 Sep 23;7:578702. doi:10.3389/fnut.2020.578702Shams-White MM, Chung M, Du M, Fu Z, Insogna KL, Karlsen MC, LeBoff MS, Shapses SA, Sackey J, Wallace TC, Weaver CM.Dietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation.Am J Clin Nutr. 2017 Jun;105(6):1528-1543. doi:10.3945/ajcn.116.145110Pizzorno L.Nothing Boring About Boron. Integr Med (Encinitas). 14(4):35-48. PMID: 26770156United States Department of Agriculture.Avocado.Walallawita US, Wolber FM, Ziv-Gal A, Kruger MC, Heyes JA.Potential Role of Lycopene in the Prevention of Postmenopausal Bone Loss: Evidence from Molecular to Clinical Studies.Int J Mol Sci. 2020 Sep 27;21(19):7119. doi:10.3390/ijms21197119Sahni S, Hannan MT, Blumberg J, et al.Inverse association of carotenoid intakes with 4-y change in bone mineral density in elderly men and women: the Framingham Osteoporosis Study.Am J Clin Nutr. 2009 Jan;89(1):416-24. doi:10.3945/ajcn.2008.26388Cardwell G, Bornman JF, James AP, et al.A Review of Mushrooms as a Potential Source of Dietary Vitamin D.Nutrients. 2018;10(10):1498. Published 2018 Oct 13. doi:10.3390/nu10101498Qu X, He Z, Qiao H, et al.Serum copper levels are associated with bone mineral density and total fracture.J Orthop Translat. 2018 May 31;14:34-44. doi:10.1016/j.jot.2018.05.001Wallace TC.Dried Plums, Prunes and Bone Health: A Comprehensive Review.Nutrients. 2017 Apr 19;9(4):401. doi:10.3390/nu9040401Fajardo J, Gaffen D, Eisner A.Effects of Dried Plum (Prunes) on Bone Density and Strength in Men.Current Developments in Nutrition.2020;4(2):21. doi:10.1093/cdn/nzaa040_021National Institutes of Health, Office of Dietary Supplements.Calcium.

Sözen T, Özışık L, Başaran NÇ.An overview and management of osteoporosis.Eur J Rheumatol. 2017 Mar;4(1):46-56. doi:10.5152/eurjrheum

Price CT, Langford JR, Liporace FA.Essential Nutrients for Bone Health and a Review of their Availability in the Average North American Diet.Open Orthop J. 2012;6:143-9. doi:10.2174/1874325001206010143

Sacco SM, Horcajada MN, Offord E.Phytonutrients for bone health during ageing.Br J Clin Pharmacol. 2013;75(3):697-707. doi:10.1111/bcp.12033

Hubert PA, Lee SG, Lee SK, et al.Dietary Polyphenols, Berries, and Age-Related Bone Loss: A Review Based on Human, Animal, and Cell Studies.Antioxidants (Basel). 2014 Mar 11;3(1):144-58. doi:10.3390/antiox3010144

Tanabe S, Santos J, La VD, et al.A-type cranberry proanthocyanidins inhibit the RANKL-dependent differentiation and function of human osteoclasts.Molecules. 2011 Mar 11;16(3):2365-74. doi:10.3390/molecules16032365

Fernández-Real JM, Bulló M, Moreno-Navarrete JM, et al.A Mediterranean diet enriched with olive oil is associated with higher serum total osteocalcin levels in elderly men at high cardiovascular risk.J Clin Endocrinol Metab. 2012 Oct;97(10):3792-8. doi:10.1210/jc.2012-2221

Roncero-Martín R, Aliaga Vera I, Moreno-Corral LJ, et al.Olive Oil Consumption and Bone Microarchitecture in Spanish Women.Nutrients. 2018 Jul 26;10(8):968. doi:10.3390/nu10080968

Zhang X, Chen X, Xu Y, Yang J, Du L, Li K, Zhou Y.Milk consumption and multiple health outcomes: umbrella review of systematic reviews and meta-analyses in humans.Nutr Metab (Lond). 2021 Jan 7;18(1):7. doi:10.1186/s12986-020-00527-y

Ilesanmi-Oyelere BL, Kruger MC.The Role of Milk Components, Pro-, Pre-, and Synbiotic Foods in Calcium Absorption and Bone Health Maintenance.Front Nutr. 2020 Sep 23;7:578702. doi:10.3389/fnut.2020.578702

Shams-White MM, Chung M, Du M, Fu Z, Insogna KL, Karlsen MC, LeBoff MS, Shapses SA, Sackey J, Wallace TC, Weaver CM.Dietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation.Am J Clin Nutr. 2017 Jun;105(6):1528-1543. doi:10.3945/ajcn.116.145110

Pizzorno L.Nothing Boring About Boron. Integr Med (Encinitas). 14(4):35-48. PMID: 26770156

United States Department of Agriculture.Avocado.

Walallawita US, Wolber FM, Ziv-Gal A, Kruger MC, Heyes JA.Potential Role of Lycopene in the Prevention of Postmenopausal Bone Loss: Evidence from Molecular to Clinical Studies.Int J Mol Sci. 2020 Sep 27;21(19):7119. doi:10.3390/ijms21197119

Sahni S, Hannan MT, Blumberg J, et al.Inverse association of carotenoid intakes with 4-y change in bone mineral density in elderly men and women: the Framingham Osteoporosis Study.Am J Clin Nutr. 2009 Jan;89(1):416-24. doi:10.3945/ajcn.2008.26388

Cardwell G, Bornman JF, James AP, et al.A Review of Mushrooms as a Potential Source of Dietary Vitamin D.Nutrients. 2018;10(10):1498. Published 2018 Oct 13. doi:10.3390/nu10101498

Qu X, He Z, Qiao H, et al.Serum copper levels are associated with bone mineral density and total fracture.J Orthop Translat. 2018 May 31;14:34-44. doi:10.1016/j.jot.2018.05.001

Wallace TC.Dried Plums, Prunes and Bone Health: A Comprehensive Review.Nutrients. 2017 Apr 19;9(4):401. doi:10.3390/nu9040401

Fajardo J, Gaffen D, Eisner A.Effects of Dried Plum (Prunes) on Bone Density and Strength in Men.Current Developments in Nutrition.2020;4(2):21. doi:10.1093/cdn/nzaa040_021

National Institutes of Health, Office of Dietary Supplements.Calcium.

Meet Our Medical Expert Board

Share Feedback

Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit

Was this page helpful?

Thanks for your feedback!

What is your feedback?OtherHelpfulReport an ErrorSubmit

What is your feedback?