Winter Foods for Bone Health

As winter sets in, it’s the perfect time to enjoy hearty, warming foods that also strengthen your bones. Here are some great options to include in your meals:

Key nutrients:

The most important nutrients for bone health are Calcium and Vitamin D, both of which are commonly found in winter foods. Calcium aids healthy and strong bone development, and because our bodies cannot make calcium, we must acquire it from the foods and drinks we consume. Additionally, vitamin D assists calcium absorption, so the two are often paired together.

Foods and Supplements for Bone Health:

A balanced diet consists of a variety of proteins, vegetables, fruits, carbohydrates, and dairy products, each of which contains foods that are dense in calcium and vitamin D.

Protein

1. Canned Salmon: Commonly used in hearty winter dishes like chowders and casseroles, canned salmon provides vitamin D and a substantial 350 milligrams of calcium per five-ounce serving due to its edible bones.

2. Eggs: A versatile ingredient for any meal, eggs are a great source of vitamin D. An average serving of 2 eggs provides 82% of the recommended daily intake of vitamin D.

Fruits and Vegetables

1. Kale: A hardy green that thrives in the winter, kale is often included in soups and salads. It is rich in calcium, containing 250 milligrams per 100g, comparatively more than milk!

2. Collard Greens: These vegetables are staples in Southern winter dishes like braised greens, and are packed with 232 milligrams of calcium per 100g. 

3. Dried Figs: Often enjoyed as a seasonal snack or in winter desserts, figs contain 162 mg of calcium per 100g, around 3.2 times more than other fruits.

4. Oranges: Although less than figs, oranges contain 40 mg of calcium per 100g, and many store-bought orange juices are fortified with calcium or vitamin D. 

Carbohydrates

1. Flour tortillas: A regular 10-inch tortilla contains around 90 mg of calcium.

2. Baked beans: Half a cup of canned baked beans has almost 60 milligrams of calcium.

Seeds

1. Poppy seeds: 1 tablespoon, or 9 grams of poppy seeds, provide 127 mg of calcium, which is 10% of the recommended Daily Value.

Dairy Products

1. Milk: 100g of regular whole milk contains 113 mg of calcium. This can be included in a variety of dishes, like oatmeal, pasta, and desserts.

2. Yogurt: Similar to milk, yogurt contains 110 mg of calcium per 100 g.

3. Cheese: Cheese is the best source of calcium! One slice of cheese (28g) provides 202 mg of calcium, 9 times more than an equivalent amount of milk.

Recipes:

1. Kale and Coconut Salmon Curry

2. Chia Pudding (figs, yogurt)

3. Egg and Cheese Breakfast Quesadilla

Sources:

Osteoporosis Diet & Nutrition: Foods for Bone Health.

Winter Pantry Staples for Strong Bones and Joints - Ozark Orthopaedics

Top 15 Calcium-Rich Foods (Many Are Nondairy).

Calcium and Vitamin D: Important for Bone Health | NIAMS.

11 Foods with More Calcium Than a Glass of Milk.

Vitamin D in Eggs: What Vitamin D Is & How it Benefits You.

Top 5 health benefits of figs.

Kale and Salmon Coconut Curry Recipe | The Kitchn

Simple Egg and Cheese Breakfast Quesadillas Recipe

Chia pudding with figs, coconut yogurt, and toasted hazelnuts