Foods That Are Surprisingly Good for Bones

When most people think of bone health, a glass of milk is often the first thing that comes to mind. But maintaining healthy bones as we age involves more than just calcium. Some of the most beneficial bone-supportive nutrients may come from foods you already keep in your kitchen. From seeds and leafy greens to legumes and nuts, a balanced diet rich in these staples may help support bone strength …naturally!

Curious which everyday foods deliver bone-supporting nutrients? Read on to discover simple, nourishing options and how to enjoy them in your daily meals.

 

Pumpkin Seeds & Sunflower Seeds

 

These tiny seeds are rich in magnesium, an essential mineral that contributes to bone structure and helps regulate calcium. They also contain healthy fats, zinc, and antioxidants that support overall wellness.

👉Try This:Sprinkle a tablespoon of each onto oatmeal or yogurt, or toss them into salads for a crunchy, nutrient-dense topping.

 

Leafy Greens (Spinach, Kale, Collard Greens)

 

Dark leafy greens provide calcium, magnesium, and vitamin K, all of which play a role in supporting bone density and healthy mineral utilization. These greens also contribute to an alkaline dietary balance, which may be beneficial for bone health.

👉Try This:Sauté chopped kale with garlic and olive oil, or blend spinach into a green smoothie with banana, almond milk, and chia seeds.

 

Legumes (Beans, Lentils, Tofu, Soy Products)

 

Legumes are plant-based sources of magnesium, protein, and fiber—key nutrients that may support the maintenance of healthy bones. Calcium-set tofu is also a valuable non-dairy calcium source.

👉Try This:Make a hearty lentil soup with carrots and celery, or stir-fry tofu with broccoli and ginger over brown rice.

 

Whole Grains (Brown Rice, Quinoa, Oats)

 

Often overlooked, whole grains contain magnesium, phosphorus, andB vitamins—nutrients involved in bone tissue maintenance and energy production.

👉Try This: Prep overnight oats with almond milk and chia seeds, or cook quinoa as a base for a veggie-packed grain bowl.

 

Nuts (Almonds, Cashews, Brazil Nuts)

 

Nuts offer a concentrated source of magnesium, healthy fats, andplant-based protein. Brazil nuts are also known for providingselenium, an antioxidant-supportive mineral.

👉Try This:Enjoy a small handful as a snack, or make a simple nut butter to spread on whole-grain toast or apple slices.

 

Health Tips That May Support Bone Wellness

1. Combine Magnesium with Calcium and Vitamin D

These three nutrients work together to support bone structure.Magnesium may help play  a role in activating vitamin D, which, in turn, may help withcalcium absorption. Ensuring a balanced intake of all three may enhance their overall effectiveness.

2. Consider Supplementation When Needed

If dietary sources are limited,magnesium supplements—including citrate, glycinate, or taurate forms—may help support mineral intake. Always follow recommended daily amounts, and consult a healthcare provider before starting any new supplement regimen.

3. Maintain Supportive Lifestyle Habits

Incorporateweight-bearing or resistance exercise, limit excess alcohol and caffeine, and follow abalanced, nutrient-dense diet to help maintain skeletal health.

 

Looking to add a  Magnesium supplement to your daily routine?

 

Nature’s Branch Magnesium Citrate offers a everyday formula that may help support bone and muscle function, digestive health, and relaxation.* It is non-GMO,  third-party tested, and designed to be gentle on the stomach and easy to take daily.

With 400 mg of magnesium citrate per serving, why not try this  thoughtful addition to your daily wellness routine—especially when paired with magnesium-rich foods and regular physical activity.

References: 

• Get Wellen. (n.d.).Magnesium and bone health: Why this mineral matters. Retrieved August 7, 2025, from https://www.getwellen.com/well-guide/magnesium-and-bone-health
• Harvard Health Publishing. (2020, June 3).What can magnesium do for you and how much do you need? Harvard Medical School. Retrieved August 7, 2025, from https://www.health.harvard.edu/blog/what-can-magnesium-do-for-you-and-how-much-do-you-need-202506033100
• Health. (2024).Magnesium citrate vs. magnesium glycinate: What’s the difference? Retrieved August 7, 2025, from https://www.health.com/magnesium-citrate-vs-magnesium-glycinate-8783552
• National Center for Biotechnology Information. (2021).Magnesium and bone health: A review of the current evidence.Nutrients,13(7), 2399. https://doi.org/10.3390/nu13072399
• New York Post. (2024, August 26).Nutrition doctor reveals magnesium supplement pros and cons. Retrieved August 7, 2025, from https://nypost.com/2024/08/26/lifestyle/nutrition-doctor-reveals-magnesium-supplement-pros-and-cons/
• The Sun. (2024).Fat jabs may weaken bones, warn experts. Retrieved August 7, 2025, from https://www.thesun.co.uk/health/35393482/fat-jabs-prevent-side-effect-weaker-bones/
• Verywell Health. (2024).Magnesium L-threonate vs. magnesium citrate: Which is better? Retrieved August 7, 2025, from https://www.verywellhealth.com/magnesium-l-threonate-vs-magnesium-citrate-11702492
• Wikipedia contributors. (2025). Bone health. In Wikipedia, The Free Encyclopedia. Retrieved August 7, 2025, from https://en.wikipedia.org/wiki/Bone_health