Nearly 99 per cent of our bones are made up of a crucial mineral the body can’t make on its own: calcium.

Calcium not only contributes to the strength and structure of our bones, but it also plays a vital role in ensuring heart muscles contract properly, digestive enzymes function, and the nervous system operates efficiently.

It’s an essential vitamin for our health—and according to the NHS, we should be consuming around 700mg of it each day.

But if your diet doesn’t provide enough calcium, it begins to be leached from your bones, weakening them.

Enter bone-fuelling foods: the dietary staples that quite literally protect keep us standing.

And it’s not just dairy.

As well as calcium, our bones need a range of vitamins and minerals to stay healthy and strong—particularly as we age, when bones start to weaken.

So, here’s the expert-led guide to the six best foods to fuel your bones—from prunes to pinto beans.

Just one cup of broccoli contains 45mg of calcium when cooked, says nutritionist Thalia Pellegrini

Broccoli

While dairy is a great source of calcium—it’s certainly not, contrary to what many believe, the only way to consume it.

Dark leafy greens are also a brilliant way to get enough calcium in your diet, say experts—particularly if you can’t tolerate dairy.

But be wary of what type of greens you go for.

Spinach, Swiss chard, sorrel, and beets contain significant levels of oxalic acid, which can bind to the calcium within them during digestion, preventing the body from absorbing it.

Instead, says London-based registered nutritionist Thalia Pellegrini, try broccoli—just one cup of which contains 45mg of calcium when cooked.

‘Broccoli is a fantastic source of calcium, and it also contains other important vitamins for bone health,’ she explained.

Broccoli is exceptionally rich in beta-carotene—the precursor to vitamin A—along with vitamins C and K1, all essential for maintaining robust bones.

The Royal Osteoporosis Society recommends dried prunes as a calcium source for bone health

Prunes

Much like many dried fruits, prunes offer a concentrated source of minerals such as calcium, potassium (important for healthy nerve and muscle function), magnesium (vital for bone health), and iron. A single portion also provides a fifth of your daily requirement of fiber, beneficial for a healthy gut.

The Royal Osteoporosis Society recommends dried prunes as a calcium source for bone health.

A recent study conducted by Penn State University researchers revealed that consuming five to six prunes daily helps maintain bone mineral density in post-menopausal women over a 12-month period, thereby reducing their risk of fractures.

‘My dad and mum in their 70s love dried prunes, as well as figs and apricots,’ says nutritionist Ms Pellegrini.

‘You can soak them to rehydrate them and then add them to porridge or baked goods—I also think they’re lovely with a bit of cheese or nut butter.’

Dried fruits, she explained, are particularly high in calcium because the drying process concentrates the nutrients.

Nonetheless, as prunes contain some natural sugars, it’s important to avoid overconsumption at one time. Additionally, they can leave a sticky, sugary residue on teeth, so it’s recommended to rinse your mouth with water after eating to prevent plaque buildup.

Tinned fish like sardines, mackerel and anchovies contain small, edible bones that are a great source of calcium

Tinned fish

Oily fish—and particularly tinned oily fish—is also brilliant foods for bone health, say experts.

‘Tinned sardines and mackerel are great because they’re so little, so we eat the whole fish,’ says Ms Pellegrini.

‘This means we’re eating the bones as well, which are a great source of calcium.

‘They’re cheap and cheerful, and also packed with omega-3 fatty acids, which are also brilliant for bone and joint health. Add to a dark green leafy salad for an easy, bone-healthy lunch.’

Sardines supply at least a third more calcium than most other tinned fish. One portion also supplies a quarter of your daily vitamin D, which is needed to help absorb calcium and is important for immunity.

It also contains phosphorus, which works with calcium to help keep our bones strong.

Just 50g of tinned sardines provides 340mg of calcium—nearly half of the recommended daily amount.

Fresh sardines don’t have the same amount of calcium, however, as the bones are inedible.

If sardines aren’t your thing, try tinned salmon. One 50g portion will contain 180mg of calcium.

Fermented foods like Korean kitchen mainstay kimchi (pictured) are packed with vitamin K, says nutritionist Ruchi Bhuwania Lohia

Fermented foods

Fermented foods are being increasingly recognised for their benefits in supporting bone health, says longevity nutritional therapist Ruchi Bhuwania Lohia.

‘Fermented foods, such as soya products, sauerkraut and kimchi are all packed with vitamin K, which is very important for keeping our bones strong,’ she said.

Vitamin K, which is also found in green leafy vegetables and some fortified cereal grains, is believed to activate proteins involved in bone formation.

Poor intake of vitamin K is associated with bone loss and fractures, research has shown, and the nutrient is recommended for bone health by the Royal Osteoporosis Society.

Vitamin K is also produced during the fermentation process, when a food’s carbohydrates are broken down by bacteria and yeast, preserving it as a result.

Common fermented foods include kimchi, sauerkraut, tempeh, kombucha and yoghurt.

‘Fermented foods provide vitamin K, and are good for our gut – another important part of bone health, as the gut provides many of the body’s nutrients when it breaks down the food we eat,’ said Ms Bhuwania Lohia.

Beans, beans, they’re good for our heart…and very good for our bones as well, say experts

Beans

Another nutrient crucial for our bone health is magnesium, says Ms Pellegrini.

Magnesium helps the body use nutrients like calcium and vitamin D – and around 60 per cent of the magnesium in our body is found in our bones.

As a result, low magnesium levels have been linked to decreased bone mineral density and an increased risk of osteoporosis.

Not just a source of protein or fibre – as they may be better known – beans are also a great source of calcium and magnesium.

Each cup of cannellini, navy and great Northern beans clocks in at around 190mg of calcium.

A cup of black beans, meanwhile, contains an impressive 120mg of magnesium – nearly a third of the daily recommendation.

‘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,’ said Ms Pellegrini.

‘Pop them into a casserole or add to a salad for extra nutrients.’

Available from most health food shops – and easy to make from home – bone broth is packed with essential nutrients

Bone broth

While it might not have the calcium content of tinned fish, as we’re not actually consuming the bones themselves, bone broth supports our bones in other ways, says longevity nutritionist Ms Bhuwania Lohia.

‘Bone broth is packed with collagen – which is crucial for our bone health,’ she explained.

A naturally occurring protein in the body, collagen helps to support bone density and structure, and makes up nearly 90 per cent of the protein found in our bones.

Collagen also plays an important role in bone development – helping to support processes that allow bone cells to form and grow.

As we age, the body stops being able to produce collagen on its own – with collagen production decreasing by roughly 1.5 per cent each year.

As a result, studies suggest that supplementing collagen may aid in bone density and strength for those with bone-weakening disease osteoporosis.

Drinking bone broth can be a great way to do this, says Ms Bhuwania Lohia.

‘It’s a very good source of collagen, and is especially good for this time of year, as the weather gets colder,’ she said.

‘You can make it at home, or buy it from most health food stores. Some even come with bits of chicken and vegetables in it, like a soup – which can make a perfect winter’s lunch with a piece of sourdough.’