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Bone Health and Osteoporosis Prevention

7 Surprising Foods That Boost Bone Health You’ve Never Heard Of!

7 Surprising Foods That Boost Bone Health You’ve Never Heard Of!

If you’re concerned about your bone health and want to prevent osteoporosis, you may think that you know all the foods to eat. Calcium-rich foods like milk and kale, vitamin D-enriched foods like salmon and egg yolks, and supplements are the usual recommendations. However, there are other surprising foods that can boost your bone health, and you may have never heard about them.

1. Sardines

Sardines are small saltwater fish that are packed with bone-healthy nutrients. First, they are an excellent source of calcium, with a 3.75 oz serving providing 30% of the recommended daily intake. Second, they are one of the few food sources of vitamin D, with the same serving giving you 70% of your daily needs. Third, sardines have omega-3 fatty acids that help reduce inflammation and maintain bone density.

2. Prunes

Prunes, or dried plums, have long been associated with digestive health. However, studies show that they also have multiple benefits for your bones. Eating prunes can increase bone mineral density in postmenopausal women, likely due to their high content of polyphenols and vitamin K.

3. Natto

Natto is a traditional Japanese food made from fermented soybeans, and it is an acquired taste for many people. However, it is a rich source of vitamin K2, a nutrient that helps direct calcium into the bones ( Unveiling the Ancient Miracle Foods for Unbreakable Bones ) and away from the arteries. It is also high in protein, minerals, and enzymes that can support overall health.

4. Blackstrap Molasses

Blackstrap molasses is a thick, sweet syrup that is a byproduct of the sugar refining process. It is a rich source of calcium, magnesium, and potassium, all of which are essential for bone health. It also contains iron, a mineral that helps transport oxygen to the bones and other tissues.

5. Dried Figs

Dried figs are a tasty and convenient snack, and they also provide several bone-protective nutrients. They are high in calcium, magnesium, and potassium, as well as vitamin K and boron. Boron is a mineral that supports bone density by increasing the absorption of calcium and magnesium.

6. Sunflower Seeds

Sunflower seeds are a crunchy and nutritious snack ( The Secret to Delicious and Nutritious Snacks for Kids ) that contains several minerals essential for bone health. A 1/4 cup serving provides about 30% of the daily recommended intake of magnesium, as well as calcium, phosphorus, and potassium. Sunflower seeds are also high in vitamin E, an antioxidant that protects bone cells from damage.

7. Edamame

Edamame, or immature soybeans, are a popular snack and ingredient in Asian cuisine. They are a good source of protein, fiber, and several bone-boosting nutrients. A 1/2 cup serving contains about 10% of the daily recommended intake of calcium, magnesium, and vitamin K, as well as phosphorus and potassium.


Adding these surprising foods to your diet can help support your bone health and prevent osteoporosis. However, it’s important to remember that these foods alone are not a magic bullet. A balanced diet with plenty of fruits, vegetables, lean protein, and whole grains, along with regular exercise, is still the best way to keep your bones strong and healthy.

FAQ: Foods for Strong Bones

What are some surprising foods that can boost bone health?

Some less-commonly known foods that can help promote strong bones include sardines, blackstrap molasses, kefir, dried figs, seaweed, amaranth, and prunes.

Why are these foods good for bone health?

These foods are rich in a variety of bone-boosting nutrients, including calcium, magnesium, vitamin D, vitamin K, and potassium. They also often have anti-inflammatory properties that can help to reduce the risk of bone loss.

How can sardines promote strong bones?

Sardines are one of the best sources of dietary calcium, as well as vitamin D, which is important for calcium absorption. They also contain omega-3 fatty acids, which have anti-inflammatory properties.

What is blackstrap molasses and how does it promote bone health?

Blackstrap molasses is a byproduct of sugar refining that is rich in calcium, magnesium, and potassium. These minerals are essential for bone health, and blackstrap molasses is also a good source of iron, which helps to prevent anemia.

What is kefir and how can it help promote bone health?

Kefir is a type of fermented milk product that is rich in probiotics, which can improve nutrient absorption and support overall gut health. Kefir is also a good source of calcium, vitamin D, and magnesium.

How can dried figs help to strengthen bones?

Dried figs are a good source of calcium, potassium, and magnesium, which are all essential for bone health. They are also rich in antioxidants, which can help to reduce inflammation and protect against cell damage.

What is seaweed and how can it promote bone health?

Seaweed is a highly nutritious food that is rich in calcium, magnesium, and vitamin K. It is also a good source of other minerals, such as zinc, iron, and iodine, which are essential for overall health and wellbeing.

What is amaranth and how can it help to strengthen bones?

Amaranth is a gluten-free ( Unlock the Power of Gluten-Free Recipes for a Healthier and Stronger Fitness Lifestyle ) grain that is rich in calcium, magnesium, and potassium. It is also a good source of protein, which is essential for building strong bones and muscles.

How can prunes help to promote bone health?

Prunes are a good source of several bone-boosting nutrients, including calcium, magnesium, and vitamin K. They are also rich in antioxidants and have anti-inflammatory properties, which can help to reduce the risk of bone loss.

How can these foods be incorporated into a healthy diet?

These foods can be added to a variety of dishes, including salads, smoothies, oatmeal, and yogurt. They can also be used in baking recipes, such as muffins, cookies, and bread. It is important to consume these foods in moderation and as part of a balanced diet.

Are there any foods that should be avoided for bone health?

Foods that are high in sodium, such as processed foods and fast food, can increase the risk of bone loss and osteoporosis. It is also important to limit consumption of alcohol and caffeine, which can interfere with calcium absorption and contribute to bone loss.

How else can I maintain strong bones?

Regular exercise, particularly weight-bearing exercises such as walking and resistance training, can help to strengthen bones. It is also important to maintain a healthy weight, avoid smoking, and get enough vitamin D through sun exposure and/or supplementation.

Related Products: Foods for Strong Bones

  • Collagen Powder – Collagen is a protein found in our bones, skin, and connective tissues. As we age, our bodies produce less collagen which can lead to weakened bones. Collagen powder is a supplement that can help improve bone density by providing important amino acids needed for bone growth and regeneration.
  • Calcium Supplements – Calcium is the most important mineral for building and maintaining strong bones. While it is found in many foods, it can be difficult to get enough through diet alone. Calcium supplements can help fill the gap and provide the necessary nutrients for bone health.
  • Vitamin D Supplements – Vitamin D is essential for proper calcium absorption and bone growth. Our bodies naturally produce vitamin D when exposed to sunlight, but many people don’t get enough. Taking a vitamin D supplement can help ensure that your body has enough of this important nutrient.
  • Magnesium Supplements – Magnesium is another mineral that is important for bone health. It works with calcium and vitamin D to ensure that bones stay strong and healthy. Magnesium supplements can help improve bone density and reduce the risk of fractures.
  • Spinach – Spinach is a leafy green vegetable that is high in calcium, magnesium, and vitamin K – all important nutrients for strong bones. It also contains antioxidants that can help prevent damage to bones and other tissues.
  • Sardines – Sardines are a type of fish that are high in calcium and vitamin D. They are also a good source of omega-3 fatty acids, which can help reduce inflammation and support overall bone health.
  • Figs – Figs are a sweet fruit that are high in calcium and magnesium. They are also a good source of potassium, which can help prevent the loss of calcium from bones. Eating figs regularly can help improve bone density and reduce the risk of fractures.

Pros & Cons of 7 Surprising Foods That Boost Bone Health You’ve Never Heard Of!


  • 1. You can diversify your diet while getting proper nutrition. Incorporating these lesser-known foods into your diet can help to provide a wide range of vitamins and minerals necessary for optimal bone health. This means you don’t have to rely solely on traditional calcium and vitamin D supplements.
  • 2. These foods are often more affordable than traditional sources of bone-boosting nutrients. Many people cannot afford to consistently purchase expensive supplements. By adding these foods to your diet, you may be able to save money while still giving your bones the necessary nutrients.
  • 3. These foods can be enjoyed in a variety of creative ways that can also add flavor and variety to your diet. While traditional sources of bone-boosting nutrients can be bland, incorporating these foods allows for the chance to explore new recipes and try new things in the kitchen.
  • 4. These foods may provide other health benefits beyond bone health. Many of these foods are also rich in other vitamins and minerals, antioxidants, and fiber that can have positive effects on overall health and wellness.
  • Cons:

  • 1. Some of these foods may not be readily available in your local grocery stores. While certain foods may be more common in certain regions or countries, they may be less available in other areas. This can make it difficult to consistently incorporate them into your diet.
  • 2. Some foods may not be appealing to everyone. Unfortunately, not everyone will enjoy the taste or texture of certain foods. This can make it challenging to enjoy the benefits of these bone-boosting foods.
  • 3. It can be difficult to know how much of these foods is necessary for optimal bone health. While traditional supplements often come with dosage recommendations, it can be challenging to know how much of these lesser-known foods to consume to see the desired effects on bone health.
  • 4. Some of these foods may not be for everyone, particularly those with certain dietary restrictions. Many people have dietary restrictions due to allergies, intolerances, or medical conditions. It is important to speak with a medical professional before making any significant changes to your diet.

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