The best snacks for bone health, according to a nutritionist

One in three women and one in five men over the age of 50 will break a bone because of osteoporosis, a disease that weakens bones and makes them more likely to break. And we don’t need to explain why broken bones are just pits. In between the discomfort and the discomfort of a fracture, it is understandable why people would want to find a way to reduce the risk of this very common event.

While there is no sure way to prevent the development of osteoporosis, your food choices and lifestyle may play a role in your risk level. Participating in weight-bearing exercise, avoiding smoking, and reducing or avoiding alcohol consumption are evidence-based ways to keep your bones in tip-top shape. And when it comes to diet, there are many nutrient-rich bone health foods that can help you meet your daily norm.

What nutrients do we need for the health of our bones?

When we think about eating for our bones, calcium seems to be the star of the show. And while it’s true that calcium plays a key role in bone health, this mineral would be lost without adequate amounts of other key nutrients that are also important to our bones.

Along with calcium, our bodies need many other nutrients to help maintain bone health, including:

  • Protein
  • Magnesium
  • Boron
  • Vitamin C
  • Phosphorus
  • Zinc
  • omega-3 fatty acids
  • Vitamin D
  • Potassium
  • Vitamin A
  • Vitamin K.

Following a diet rich in nutrient-rich vegetables, seafood, fruits, whole grains, poultry, nuts and legumes, and low-fat dairy products will provide your body with these important nutrients.

At the same time, we should try to limit the consumption of added sugars, cola and fried foods to support our bones. Limiting or avoiding caffeine can also have a positive effect on bone health.

Eating a balanced and healthy meal is a step in the right direction when it comes to bone health. But when your tummy is buzzing while you snack, it can be a bit more difficult to find the right noses to support bone health.

If you are looking for the best snacks to support your bones, let us help you with this task. Here are five snacks you should reach for when you need something small and want to fuel your body with bone-strengthening nutrition.


Loved by anyone who needs a little digestive aid, prunes are a popular gut health food that tastes good and is easy to enjoy. But prunes are not only good for crunches, as eating them consistently has a positive effect on bone health.

One look at the nutritional profile of prunes and you will see why these fruits are one of the best snacks for healthy bones. From boron to magnesium to vitamin K, the list of bone health nutrients in these tiny nutritional powers can seem endless. One serving of Sunsweet Prunes (40 grams) provides 3 grams of fiber, zero grams of added sugar, and 6% of the recommended daily value of potassium. Prunes also contain phenolic compounds that can block bone resorption and help promote bone formation.

The data clearly shows that consuming prunes daily may help some populations experience bone health benefits. For men, the data published in Medical Food Journal observed a positive effect on bone health indicators after men ate 10-12 prunes a day for a year. And for postmenopausal women, a new 12-month study by Pennsylvania State University found that consuming 50 grams of prunes (5 to 6 plums) daily for a year preserved hip bone mineral density and reduced the risk of hip fracture.

Prunes can be eaten dipped in dark chocolate as an addition to yogurt parfait or stuffed with soft cheese as a more decadent snack. Of course, you can also enjoy them yourself.

cottage cheese with strawberries and blueberries

Cottage cheese is a convenient source of protein, an important macro for supporting bone health. And like other dairy products, it is also a source of calcium, magnesium, selenium and phosphorus. Choosing a probiotic curd, such as Good Culture, may provide even more support for bone health, as some data suggests probiotics may also help keep bones healthy.

Mixing cottage cheese with fruit is a balanced and delicious snack, not only for bone health, but also for overall health.


One of the most popular sources of vitamin C is 100% orange juice. And while it’s true that this nutrient is important for the health of your immune system, it’s also crucial for supporting the production of collagen, which is needed for the formation of bone and cartilage.

The potassium in fruit juice plays a role in the acid-base balance, which affects bone mineral density, and the naturally occurring flavonoids in this juice may be involved in processes that affect bone structure and formation.

Choosing enriched fruit juice with added calcium and vitamin D will provide your body with even more nutrients to support bone health.

Frozen Orange Juice Snacks are a refreshing sugar-free treat that provides the body with additional nutrients to support bone health.

cheese, avocado and sardines toast

Mash an avocado in toast and sprinkle it with sardines is the ultimate bone health snack that will leave you feeling satisfied. Both sardines and avocados contain healthy fats that can support bone health. In addition, they both contain magnesium, phosphorus and vitamin A – even more of the key nutrients. Pro Tip: When choosing sardines, choose ones that still contain soft bones, as eating this variety will give your body more calcium than boneless options.

Sprinkle the toast with salt and pepper, and you can even add a little hot sauce if you like. Your belly and bones will thank you for it.

soy nuts

Soy-containing foods such as roasted soybeans contain chemicals called isoflavones, which are similar in structure and function to estrogen and have been shown to help promote bone formation while inhibiting bone breakdown. In addition, they are packed with bone health nutrients like protein, omega-3 fatty acids and calcium.

Data show that soy consumption has a positive effect on bone health when evaluating populations eating traditional soy products (such as fermented soy curd, soy milk, fresh curd, fried curd, and soybeans). Less impact has been seen among populations who do not eat large amounts of soy products and who choose more processed soy products such as soy milk, soy meat alternatives, and soy protein bars, which may be lower in isoflavone.

Snacks on roasted soybeans can provide your body with an injection of important isoflavones along with other key nutrients to support bone health. Edamame is also a nice soy snack.


Priced at around 50 cents per serving and packed with nutrients, classic breakfast food can be a great snack for a crowd focused on bone health. Classic Cheerios, for example, provide zinc, magnesium, vitamin A, vitamin C, vitamin D, and many other nutrients that support bone health – without taking into account the nutrients in the milk added (assuming you eat cereal with milk and not dry). ).

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