As you get older, your bones become weaker. This also increases the risk of osteoporosis. Osteoporosis affects both men and women, but is particularly common in women after menopause. To prevent osteoporosis, avoid alcohol and tobacco and exercise regularly. Diet is also important. What foods can help keep bones healthy? I looked it up based on the data of ‘Berrywell Health’, an American health media


Plums are good for the intestines, but they are also good for the bones. This is because it is rich in a nutrient called boron that helps the absorption of calcium. Studies have shown that women who eat prunes have a reduced risk of bone fractures. Another study involved men. Men who ate 9 to 10 prunes daily for a year showed an increase in bone density. Dried prunes are fine too.


In addition to calcium, for strong bones, various nutrients such as vitamin D, magnesium, phosphorus, boron, protein, vitamin C, and zinc are needed. Among them, cranberries are rich in vitamin C, which is essential for the production of collagen in bone matrix, that is, the substance surrounding bone cells in bone tissue.

◇Orange juice

100% orange juice is rich in potassium and magnesium, which increase bone density. Carotenoids, which give oranges their orange color, also play a role. Studies have shown that orange and other citrus fruit juices are rich in carotenoids, which help keep bones healthy. It is better to drink the kind fortified with calcium and vitamin D.

◇Olive oil

Extra virgin olive oil, which is first obtained by pressing the flesh at low temperatures, is rich in polyphenols. Polyphenols, a type of antioxidant, prevent inflammation in our body and protect cells. It is also helpful for cardiovascular health, such as lowering blood pressure by improving blood circulation. In addition to that, polyphenols also have the effect of strengthening bones. According to the study, those who added olive oil to their diet and consumed it daily significantly increased bone density.


Calcium is a component of bone. However, our body does not absorb calcium well. Optimum absorption of calcium requires adequate amounts of vitamin D in the blood. Vitamin D is usually a nutrient abundant in animal foods such as blue fish such as mackerel and sardines, egg yolks, and animal livers. Avocado is one of the few plants rich in vitamin D.