Recent headlines generated controversy surrounding a study claiming calcium increases bone density and lowers fracture rates, however the key to strong bones lies in maintaining a balanced diet with plenty of physical activity.

Whole food sources of calcium also offer other essential elements for strong bones, including vitamin D and protein. Maintaining an ideal weight is also key to avoiding osteoporosis.

1. Dairy Products

Dairy products such as milk, yogurt and cheese should be eaten in moderation if you aren’t allergic. Dairy contains abundant calcium – the main mineral for bone health – along with protein, phosphorus and vitamin K2. Ideally the dairy we eat comes from grass-fed cows because these provide the optimal nutritional profile for us humans.

Studies (systematic reviews or meta-analyses on randomised controlled trials for bone mineralisation, and prospective studies for fracture risk) have demonstrated that plain dairy products increase BMC/BMD and decrease fracture risk across populations irrespective of baseline calcium intake; although their effect size tends to be smaller for those with lower intake. For the latter effect size estimates were generated through meta-analyses like that by Tai et al (Reference Tai, Leung and Grey 42 ).

Dairy products that contain calcium and vitamin D can significantly enhance bone mineral density (BMD). Furthermore, regular consumption may not be as beneficial to bone health as supplementing with extra calcium through dairy supplements or through regular consumption with fortified products (Reference Dror & Allen 30).

Due to current demographic trends, dairy products could be an invaluable dietary strategy to decrease fracture risk and increase bone mineral density in older adults. Their effects would offer added advantages compared with weak antiresorptive agents; however, for an intervention such as dairy to effectively reduce fracture risk requires further investigation with larger sample sizes; especially so for its effects in those with lower baseline calcium intakes.

2. Vegetables

Milk is a well-known source of calcium, but other foods may also offer it in abundance. Leafy greens like kale, collard greens and Swiss chard offer plenty of calcium that’s easily absorbed – one cup of cooked kale contains over 800 milligrams whereas beans provide approximately 100 mg per cup; similarly figs provide around 65 mg.

Vegetables provide not only calcium but also other important nutrients for bone health such as magnesium and phosphorus. According to Allonen, magnesium and phosphorus act as catalysts that enable our bodies to absorb and retain calcium more easily, essential in creating new bones and teeth as well as bone tissue and blood vessels.

Vegetables also contain essential vitamins and minerals for healthy bones, including potassium, vitamin C, manganese and phytochemicals (see sidebar below). Studies have demonstrated that increasing fruit and vegetable consumption can improve bone health and lower osteoporosis risk; fruit appears to contribute more strongly than vegetables to this positive relationship according to Blekkenhorst et al.

For optimal nutrition in your diet, aim to consume four to five servings of vegetables and three to four of fruits daily. Both foods provide essential fiber as well as other vital vitamins such as magnesium and potassium as well as Vitamin C, K and A – not forgetting protein which plays an essential role in supporting skin, muscle and bone tissue health.

3. Fish

Fish is an excellent protein source, while its essential fatty acids provide considerable benefits to bone health. Omega-3 fatty acids found in fish (EPA and DHA) have been shown to protect against osteoporosis while aiding calcium absorption; one study of postmenopausal women found that increased intake of fish was associated with greater bone density.

Fatty fish is an excellent source of vitamin D, an essential nutrient for bone health. Vitamin D plays a pivotal role in helping the body absorb calcium and regulate the ratio between calcium and magnesium in our bodies – its absence can result in bone loss, rickets or osteoporosis; sunlight provides one source, though eating fatty fish or taking vitamin D-containing dietary supplements may also provide this essential nutrient.

Hofseth BioCare, which uses patent-protected hydrolysis technology to convert fresh sashimi-grade salmon byproducts into nutritional ingredients for use in nutraceuticals, conducted a recent study that demonstrated their new collagenic bone powder ingredient CalGo was able to significantly raise serum calcium levels within 24 hours in healthy postmenopausal women undergoing postmenopausal hormonal therapy, providing preventative and curative benefits to bone health. This sustainable, natural, and safe formula offers preventative as well as corrective solutions.

Canned salmon is one of the best sources of calcium, with an impressive 187 milligrams per three-ounce serving according to Dr. Rosen. Canned salmon’s calcium comes from soft bones added during canning process containing small, soft pieces that provide ample calcium nutrient, in addition to providing essential vitamin D essential for bone health. Fortified foods like cereal or orange juice also contain substantial quantities of this mineral.

4. Tofu

Tofu protein is considered a complete source, providing your body with all nine essential amino acids necessary for good health. Furthermore, tofu contains calcium and magnesium – two nutrients which help strengthen bones while also helping prevent bone loss – as well as soy isoflavones which mimic estrogen production by mimicking it through plant foods; one 3.5-oz serving of firm, calcium-set tofu contains 60 mg isoflavones per cup (15). This figure compares favorably with fortified soy milk which only offers 28 mg (15).

Soybean isoflavones are potent antioxidants that protect cells from damage while simultaneously helping to lower cholesterol levels and increase bone density, hot flashes, depression and symptoms of menopause such as hot flashes. Research suggests that eating whole soy foods such as tofu may also have the opposite effect of animal proteins by decreasing urinary calcium excretion while increasing urinary calcium uptake via plant proteins such as tofu consumption.

Recent research in Asia indicated that women who consume traditional whole soy foods experience enhanced bone health than those who don’t, according to researchers who believe this may be because these traditional whole soy foods contain more than just soy isoflavones – other studies conducted using purified and concentrated soy isoflavones did not produce similar positive effects.

Prunes may often go underrated when it comes to nutritional value, yet just eating one tablespoon daily of this sweet snack can increase calcium consumption significantly. Be sure to pair your prune consumption with other nutrient-rich foods like tofu, dark green vegetables and citrus fruits to maximize absorption of calcium from prunes. These will also provide additional vitamin C benefits that help with calcium absorption from prunes.

5. Citrus Fruits

Citrus fruits offer more than just flavor to meals and beverages; they provide our bodies with multiple health benefits, such as vitamin C, dietary fiber, flavonoids and phytochemicals that offer protection for blood vessels and reduce inflammation; improve gastrointestinal function; absorb iron from plant sources (non-heme iron); as well as strengthening our immune systems.

Vitamin C is an indispensable nutrient, offering numerous health benefits to the human body, including helping heal and repair tendons, ligaments, bones and skin. Additionally, it aids iron absorption and supports calcium metabolism. Vitamin C can be found in many fruits and vegetables – citrus fruits in particular provide nearly the daily recommended amount. Strawberries, kiwifruit, pineapple tomatoes and broccoli also are rich sources of Vitamin C.

Hesperidin, an active phytonutrient found in citrus fruit like lemons and sweet oranges, has been demonstrated to protect postmenopausal women against bone loss by inhibiting enzymes that break down osteocalcin in their bloodstream – an essential protein necessary for calcium absorption by our bodies.

Assimilation of foods rich in calcium can be an easy and simple way to help ensure strong bones, especially if you lack Vitamin D or dislike dairy products. Beware of excess salt and caffeine intake which could cause your body to flush away its precious calcium through urine; potassium and magnesium also support bone strength; the best way to determine if you require additional calcium is speaking to a primary care provider, dietician or orthopaedic specialist.