As we get older, we tend to start thinking more about our health, and that includes our bones.
When clients ask me what they can eat to keep them strong and healthy, I remind them that bones are living tissue.
This means they’re constantly being broken down and rebuilt, so what you eat can make a significant difference to how strong and resilient they remain over time.
From around your 30s, bone density begins to decline naturally, but you can still protect and strengthen your bones at any age by focusing on a few key foods and nutrients.
Fatty fish and eggs for vitamin D
Vitamin D is crucial because it helps your body absorb calcium. Without it, even the most calcium-rich diet won’t work as effectively.
Try to include oily fish such as salmon, sardines, and mackerel a couple of times a week. Eggs, especially the yolks, are also a good source, and for those who spend little time in the sun, fortified foods like plant milks or cereals can be helpful.
Dairy and calcium-fortified alternatives
Calcium is the cornerstone of strong bones. If you enjoy dairy, go for milk, yoghurt, and cheese.
But if you’re lactose intolerant or vegan, choose calcium-fortified plant milks, tofu made with calcium sulphate, or dark leafy greens like kale and bok choy. Almonds and sesame seeds are also great additions.
Nuts, seeds and whole grains for magnesium
Magnesium helps your body convert vitamin D into its active form, supporting calcium absorption. I often recommend adding a handful of nuts and seeds, such as cashews, chia, or pumpkin seeds, to breakfast bowls or salads. Whole grains like oats and brown rice are also excellent sources.
Lean proteins to support collagen
Protein makes up roughly half the volume of bone tissue.
Collagen, in particular, is the structural framework that calcium binds to. Include lean meats, fish, eggs, beans, and lentils regularly.
Plant-based proteins are just as effective when eaten in variety.
Colourful fruits and vegetables
Antioxidant-rich fruits and vegetables help reduce inflammation and protect bone cells. Go for a rainbow of colours on your plate. Berries, citrus, spinach and peppers are all excellent choices.
Finally, keep in mind that lifestyle matters just as much as nutrition.
Weight-bearing exercise, avoiding smoking and moderating alcohol intake are key habits for bone health.
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