Strong bones without medicine: 5 foods help prevent fractures

Sardines, anchovies, and other fatty fish

Canned sardines and anchovies (with bones) are rich in calcium, which supports bone density and strength.

Dietitian and nutritionist Kelly Powers noted that the Mediterranean diet prioritizes fish as a main source of protein and unsaturated fats in the diet.

Other types of fish also contain essential nutrients for bone health. Fatty fish such as salmon, mackerel, tuna, and sardines are high in vitamin D, which helps the body absorb calcium effectively.

Although calcium is found in many foods, it's harder to meet the recommended vitamin D intake through diet alone. Fatty fish can be an important source of vitamin D, especially if you include it in your meals regularly.

Leafy greens

Leafy greens are a staple in the Mediterranean diet. Vitamin K in greens is a nutrient that helps the body utilize calcium.

Leafy vegetables are not forbidden in the Mediterranean diet, so get creative in your selection and preparation. Try kale in a smoothie or sautéed spinach in a sauce.

Cheese

Dairy products are among the best-known sources of nutrients for supporting bone health.

Cheeses such as mozzarella, parmesan, ricotta, and asiago are excellent sources of calcium, making them a great choice for bone health.

It’s important to note that cheese can also be high in saturated fats and sodium, so daily portions should be moderated based on overall dietary needs.

Prunes

Regular consumption of prunes not only helps with digestion but may also benefit bone health. Prunes are rich in potassium, a nutrient known to help improve bone density and keep bones strong.

Studies have found positive effects from consuming 50 to 100 grams of prunes per day. Include prunes in your diet as a snack with nuts or seeds, in smoothies, or enjoy them as a special dessert.

Olive oil

Olive oil is highly beneficial and used in everything from cooking to salad dressings. Its unsaturated fatty acids are known to be good for both heart and bone health.

It’s also believed that olive oil plays a role in reducing bone resorption and prevents the rise of enzymes that contribute to protein breakdown, which together help increase bone mass.

Try incorporating olive oil into your diet by using it in oil-based dressings or for sautéing vegetables.

Other ways to improve bone health

Get enough protein

Protein is most often discussed in the context of muscle support and recovery, but it also plays a key role in bone health. It makes up a significant portion of bone mass and volume and is involved in promoting bone growth and mass.

It's recommended to get protein from a variety of sources (both animal and plant-based), while also ensuring adequate intake of calcium and vitamin D.

Limit alcohol

Alcohol consumption can negatively impact bone health. Excessive drinking may impair the body's ability to absorb certain nutrients, especially calcium, which is necessary for building strong bones.

Stay physically active

An active lifestyle benefits overall health in many ways. Exercise not only supports cardiovascular health and helps manage stress and improve sleep, but also contributes to bone health.

Alongside a nutritious diet, regular weight-bearing and strength-training exercises are vital for maintaining strong bones.

Earlier, we wrote about 5 popular breakfasts that increase stress in the body in the morning.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.