The Best Foods to Keep Your Bones Healthy as You Age

By: Sesame staff with Cevie Penda Touré, functional nutritionist.

We’ve all heard the saying, “you are what you eat.” But what if we told you that your bones are also what you eat?

Doctors agree that what you eat can directly impact your bone health - especially as you age. As we get older, our bones and tissues begin to thin and weaken — which is why it’s so important to eat a diet that promotes overall health and well being.

We talked to Cevie Penda Touré, a functional nutritionist, about what foods to eat to protect your bones - and your body - as you age.

Question: What is the best food to eat to keep your bones from aging? Why does it help?
Cevie: Sardines, collard greens, brazil nuts and goat cheese are four of the best foods for bone health. Though there are plenty of examples of foods with high levels of Vitamin D or calcium like yogurt or kale, these are lesser-known, hidden gems that are just as helpful for your body.

Generally speaking, foods that contain high levels of Vitamin D, K, magnesium and calcium are the best for bone health, and each of the foods listed above is high in some or all of those elements. Most people think about calcium when thinking about bone health, which is important, but these vitamins and minerals have a synergistic effect on one another, which together builds and maintains healthy bones.

Question: How regularly should people eat this food and how much per serving?
Cevie: Foods with high levels of vitamin K, D and magnesium and calcium should be eaten on a daily basis, and incorporated as an essential part of all diets at all ages. I would recommend three or more servings per day. Supplementation of these vitamins may also be required.

Question: Are there any negative/unhealthy aspects of this food?
Cevie: It's always important to eat a variety of all of these foods, as eating too much of one particular food may cause imbalance in the body.

Question: Is there anything else you'd like to add?
Cevie: Avoid foods that are bone destroying such as carbonated beverages (soda), and large amounts of coffee. These foods actually deteriorate the bones.

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Medical disclaimer

Sesame articles are reviewed by MDs, PhDs, NPs, and qualified health care professionals. To read Sesame’s full medical disclaimer, click here. Sesame’s blog, or any linked materials, are not intended to serve as medical advice, nor is the information a replacement for expert medical advice rendered by a qualified doctor or health care professional.