5 Diet Tips for Strong and Healthy Bones

tips for strong bones

Bones – we take them for granted until they break. Most of us don’t even worry about them until we get older, until we start to feel at risk. But it’s never too late. Here are some tips for strong bones.

Eat Your Vegetables

Once again, studies are showing Grandma was right. Vegetables do strengthen your bones. One study shows green and yellow vegetables are good for young women’s bone health. Another study found evidence that eating lots of onions promotes bone health in peri- and postmenopausal women.

Eat Your Collagen Hydrolysate

It’s just gelatin. But scientists have been finding evidence that collagen can actually improve bone health. More research is needed, but it makes sense. Collagen is the primary protein found in our bones. Luckily it’s cheap, and it doesn’t have side effects. It’s sure worth a try.

Eat Your Protein

Especially as we age, our protein intake may need to be adjusted upwards for many reasons. And now it seems higher protein intake may support bone health. A study comparing 86 versus 60 grams daily found fewer fractures in those eating more protein. By the way, a study of bone mineral density found animal protein more effective than plant protein.

Don’t Go Too Low

On the calories, that is. Like these other tips for strong bones, this has implications for your general health as well. When you get into the very low calorie range, you’re likely not to be taking in enough nutrition. And that can damage your bones, too.

A study of obese women on 925-calorie diets found a disturbing decrease in bone density, even while practicing resistance training. Researchers recommend at least 1,200 calories a day.

Omega-6 to Omega-3 Ratio

The ratio should be 4:1 or less (no more than 4 grams of omega-6 for every 1 gram of omega-3). A better ratio makes for better bones. And plant sources can help too.


Try these tips for strong bones. Support your bones so they can support you.

fish is for kids

This Is Why You Should Add Fish to Your Child’s Diet

carb loading mistakes

5 Carb Loading Mistakes You Should Avoid