Bone Strenghtening Foods

Did you know that our bones need more than calcium to be healthy, and that there are important co-factors in our food that help us to properly absorb the calcium we eat from our diets? 

Dr. Michael Karlfeldt, ND, PhD explains what foods contain the nutrients our bodies for bone maintenance and prevent deterioration leading to osteoporosis and osteoarthritis.

What should you eat when you are dealing with any kind of bone issue, and you want to make sure your bones stay strong?

There are certain nutrients that are crucial, and certain foods to focus on to get these nutrients. For instance, Vitamin C. Vitamin C is crucial to create a strong collagen structure. Foods like kiwi, oranges, grapefruits, and also potatoes are important for collagen production. 

Other foods: consider adding sea greens such as nori, wakame, dulse, kombu, and also kelp for those bone minerals. 

Ensure supporting the utilization of minerals with these nutrients: Vitamin D and K to boost hormones like estrogen, progesterone, and DHEA, These are prime bone supports to ensure minerals from the foods you consume go into the bones.

Eat foods that are high in magnesium, calcium and potassium:

  • Carrots
  • Dried fruits
  • Tofu
  • Broccoli
  • Fish and other seafood
  • Eggs
  • Yogurt
  • Kefir
  • Dried fruits
  • Sprouts
  • Leafy greens
  • Miso soup (sourced from organic, fermented soybeans)
  • Beans
  • Leafy greens
  • Bananas
  • Apricots
  • Molasses
  • Avocado.

Getting nutrients from food sources is a much better option because it includes the important co-factors (other nutrients, enzymes, etc) that are necessary for the body to digest and recognize those nutrients.

Reduce protein intake from red meats and dairy foods which disrupt pH balance and can lead to more bone loss. These foods can make the body becoming more acidic. When your body is more acidic, then the body will neutralize those acids, using minerals which are more alkaline.

Obtain some of your protein from fresh fish, vegetables, and sea greens instead.

Pasteurized milk is not an optimal source of absorbale calcium. Pasteurization can interfere with mineral absorption. Instead, drink juices such as carrot and orange. One ounce of fresh carrot juice has about 400 milligrams of bioavailable calcium. Compare to an 8-ounce glass of fortified, pasteurized milk with 250 milligrams of calcium, with a very low rate of assimilation of calcium.


  • Sugar
  • Refined salt
  • Processed foods (especially snack foods).
  • Alcohol, especially liquor
  • Caffeine
  • Tobacco
  • Nightshade plants like tomato, white potato, eggplant and peppers

These will actually pull or leach minerals like calcium out of the bones and interfere with calcium absorption.

(NOTE: if you are dairy tolerant, opt for raw milk from healthy, cows, goats and sheep, which is easier for the body to digest since the proteins, enzymes and probiotics are not altered by heat and are complete).

Photo by Ev on Unsplash. 

Read Next

Energy Medicine Yoga with Lauren Walker

This is a different Yoga than most people practice. Energy Medicine Yoga adds depth, breadth, and magic to the ancient practice of Yoga bringing powerful tools balance the Endocrine System, strengthen the immune system, detoxify the body, and keep your spirit young!     The author of En Read more

Bones - More Than the Body's Framework

Our bones do more than just support our body while walking, sitting and all the activities we do each and every day. Bones are biologically active and ever changing framework for the structure of our health. Dr. Michael Karlfeldt, ND, PhD explains how bones are a foundation that are const Read more

You just earned points!
Login to save points.
Earn your spot on the leaderboard.

You earned HealthMade points!

You're on your way to the top of the leaderboard!