One of my favorite topics to rant to my friends and family about is the importance of prioritizing bone health as we age. Maintaining strong bones is one of the most effective ways to maintain a good quality of life and reduce the risk of bone fractures later in life.
Bone health is determined primarily by bone density, a measure of the amount of calcium and other minerals in the bone. As we age, we tend to lose minerals from our bones at a faster rate than they are replaced. The good news is that a diet rich in calcium and vitamin D can help slow these losses, preserving bone strength over a longer period of time.
Many Americans don’t get enough calcium or vitamin D. To help, I’m sharing a few of the best plant-based foods to keep your bones strong for years to come.
Tofu
Tofu is the best plant-based calcium source around, with up to 50% of your daily calcium needs in a single serving. Look for tofu that has calcium sulfate in the ingredients list. If you’re new to tofu, use a tofu press (or heavy pan) to press out the excess water, toss with cornstarch and seasonings, and air-fry to get crispy tofu you can add to bowls, salads, and sandwiches.
Fortified Nondairy Milk
One of the easiest swaps you can make to boost your calcium intake is switching to a nondairy milk fortified with calcium and vitamin D. Not all brands are fortified, so be sure to check the nutrition facts label.
Edamame
A common appetizer at Asian restaurants, these beautiful green legumes are naturally rich in calcium. The frozen, pre-shelled varieties available at many grocery stores make a quick, colorful addition to stir-fries and bowls.
Chia Seeds
These tiny seeds aren’t just a good way to get more omega-3 fats—they also provide about 10% of your daily calcium needs in just one tablespoon.
Broccoli
Dark green vegetables like broccoli, bok choy, and kale are great sources of calcium. Other greens, such as spinach, beet greens, and Swiss chard, are high in compounds known as oxalates that make it harder for the body to absorb calcium. They’re still very nutritious and should be enjoyed, but they aren’t considered good calcium sources.
UV-Treated Mushrooms
Did you know that mushrooms exposed to ultraviolet light produce about half your daily vitamin D needs per serving? Packaged mushrooms that have been exposed to UV lamps will contain phrases like “Excellent Source of Vitamin D” and will have their vitamin D content listed on the nutrition facts label.
In addition to food, don’t forget weight-bearing activities, such as walking, jogging, tennis, weightlifting, and aerobics. These exercises help improve bone density and strengthen the muscles attached to your bones, improving overall strength and balance and reducing the risk of frailty.
Stephanie Wells, MS, RD, LD, ACSM-CPT, is a registered dietitian specializing in plant-based nutrition. She has prior experience in cancer research and has been published in numerous scientific journals.
