Beyond milk: Six foods that strengthen bones as collagen production declines with age

By isabelle // 2025-10-13

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Broccoli is a superior calcium source compared to spinach.
Prunes can preserve bone density in postmenopausal women.
Oily fish like sardines provide calcium from their edible bones.
Fermented foods supply vitamin K, which is critical for bone formation and support.
Beans are packed with bone-supporting magnesium and calcium.

Forget what you thought you knew about building strong bones. While calcium and vitamin D have long been the stars of the show, a host of other powerful, natural foods are stepping into the spotlight, offering a delicious and effective strategy to combat bone loss and prevent fractures, especially as we age. As bones naturally weaken over time, with collagen production decreasing by roughly 1.5 percent each year, turning to these dietary powerhouses is not just wise; it is essential for maintaining mobility and independence.

Broccoli

You do not need a glass of milk to get your calcium. Dark leafy greens are a brilliant alternative, but the type matters. While spinach contains oxalic acid that can inhibit calcium absorption, broccoli is a superior choice. "Broccoli is a fantastic source of calcium, and it also contains other important vitamins for bone health," explained London-based registered nutritionist Thalia Pellegrini. Just one cooked cup provides 45mg of calcium, along with beta-carotene and vitamins C and K1, all crucial for bone strength.

Prunes

Then there is the humble prune, a proven bone-building champion. A recent Penn State study found that eating prunes daily preserved bone mineral density in postmenopausal women. "In our study we saw that daily prune consumption impacted factors related to fracture risk. That’s clinically invaluable," said Mary Jane De Souza, distinguished professor of kinesiology and physiology at Penn State. The research suggests consuming just four to six prunes per day can help maintain bone density and strength, significantly lowering fracture risk.

Oily fish

Do not overlook the canned fish aisle. Oily fish like sardines are a powerhouse for bone health because you consume the soft, edible bones. "This means we're eating the bones as well, which are a great source of calcium," Pellegrini said. Just 50 grams of tinned sardines provides a remarkable 340mg of calcium, nearly half of the recommended daily amount. They are also packed with omega-3 fatty acids, vitamin D, and phosphorus, which work together with calcium to keep bones robust.

Fermented food

The benefits of fermentation are also making waves. Foods like kimchi, sauerkraut, and tempeh are packed with vitamin K, a nutrient critical for bone formation. "Fermented foods provide vitamin K, and are good for our gut – another important part of bone health," said longevity nutritional therapist Ruchi Bhuwania Lohia. This aligns with research from Rensselaer Polytechnic Institute that discovered the protein osteocalcin, essential for protecting bones from fractures, can only be absorbed by bones through the action of vitamin K.

Beans

Do not forget the humble bean. Often praised for fiber and protein, beans are also a great source of bone-supporting magnesium and calcium. "Beans may not be people's top choice for a bone-strengthening food, but they're packed with all different types of vitamins to keep us strong," Pellegrini said. A single cup of cannellini beans offers about 190mg of calcium, while a cup of black beans provides 120mg of magnesium, a mineral that helps the body utilize calcium and vitamin D.

Bone broth

For a direct source of collagen, consider bone broth. "Bone broth is packed with collagen – which is crucial for our bone health," explained Bhuwania Lohia. Collagen makes up nearly 90 percent of the protein found in our bones, supporting their density and structure. Since the body's natural collagen production declines with age, drinking bone broth can be a practical way to supplement and support bone integrity. A diverse diet rich in these specific foods offers a powerful, natural approach to preserving bone health. By looking beyond conventional wisdom and embracing these nutritional strategies, you can take proactive steps to fortify your skeleton, reduce your risk of fractures, and ensure your bones support you for years to come. Sources for this article include: DailyMail.co.uk News.RPI.edu SciTechDaily.com