Your bones naturally grow weak as you age, leaving you more inclined to develop bone diseases. But taking good care of your bones while you’re young helps slow down age-related bone loss; it is also a sure way of preventing bone-related problems from developing early. One of the best ways to ensure bone health, according to researchers at the University of Surrey in England, is by eating plenty of fruits and vegetables.

Often, people think that drinking lots of milk and eating dairy products is enough to keep their bones strong and healthy. While studies do emphasize the importance of calcium for the bones, the body needs more than just calcium to maintain bone mass. Nutrients like vitamins C, D and K and minerals like magnesium and zinc also help strengthen the bones. And the best sources of these nutrients (except for vitamin D) are plant-based foods like fruits and vegetables.

The link between nutrition and bone health

There are many factors that affect the state of your bones, such as genetics, physical activity and nutrition. The earliest studies on bone health, however, have focused mostly on calcium, which is stored in the bones and used during bone remodeling. This left the the importance of other nutrients in relation to bone health relatively unexplored. To address this, the British researchers decided to investigate the relationship between a person’s intake of plant-derived nutrients and the health of his bones.

For their study, the researchers recruited 62 women aged 45 to 55 years from a health register. These women had, at the time, neither taken any medications nor suffered from any condition that could influence their bone metabolism — that is, the continual cycle of bone growth and resorption throughout a person’s life. Using different techniques, the researchers measured each participant’s bone mineral density and calculated their rates of bone loss and bone formation.

The researchers also looked at their intakes of several micronutrients, such as potassium, magnesium, fiber, vitamin C, beta-carotene, phosphorus and zinc. Using food-frequency questionnaires, they assessed the participants’ consumption of milk, milk products, cheese, fruits and vegetables during their childhood and early adulthood. The ages from one to 12 years and from 20 to 30 years are crucial stages in skeletal growth. Lifestyle factors like smoking were also assessed in the study.

The researchers found that the average daily nutrient intakes of the participants were within the acceptable range for British women of their age. Their nutrient intakes had no effect on the mineral densities of their lower spine and hip bones. The researchers also did not find any differences between the bone mineral densities of women who ate low amounts of milk, milk products, cheese and vegetables in their childhood or early adulthood and women who ate medium or high amounts.

But the femoral neck — the most common site of hip fractures — bone mineral densities of women with high childhood intakes of fruit differed significantly from those of women with medium or low intakes. The researchers also noted that higher intakes of potassium, magnesium and fiber resulted in greater average total forearm bone mass. Similarly, average cortical bone mineral density increased with higher intakes of magnesium and potassium.

In terms of bone metabolism, higher intakes of potassium, magnesium and beta-carotene decreased average pyridinoline production. Pyridinoline is a marker of bone resorption, the process by which bones are absorbed and broken down by the body during remodeling. The release of deoxypyridinoline, another marker of bone resorption, was also lower with higher intakes of potassium, magnesium, beta-carotene and vitamin C. Physical activity levels and smoking, on the other hand, did not influence bone mass or bone metabolism.

These findings suggest that certain nutrients, such as beta-carotene, vitamin C, fiber, potassium and magnesium, influence bone health. To avoid bone diseases and maintain strong bones, people should not only focus on consuming milk and high-calcium foods, but also add plenty of fruits and vegetables, which are rich in the above-mentioned nutrients, to their daily diet.

Fruits and vegetables to include in a bone-healthy diet

Now that you know which nutrients besides calcium you should get plenty of to maintain healthy bones, here are the best plant-based sources of those nutrients: (h/t to NOF.org)

Magnesium

• Artichokes
• Beet greens
• Collard greens
• Okra
• Plantains
• Potatoes
• Raisins
• Spinach
• Sweet potatoes
• Tomatoes

Potassium

• Bananas
• Oranges
• Papaya
• Plantains
• Potatoes
• Prunes
• Raisins
• Spinach
• Sweet potatoes
• Tomatoes

Vitamin C

• Brussels sprouts
• Broccoli
• Grapefruits
• Green peppers
• Oranges
• Papaya
• Pineapples
• Red peppers
• Strawberries

Vitamin K

• Brussels sprouts
• Collard greens
• Kale
• Mustard greens
• Spinach
• Turnip greens

Beta-carotene (h/t to Healthline.com)

• Apricots
• Broccoli
• Cantaloupe
• Carrots
• Dark leafy greens
• Peas
• Red peppers
• Romaine lettuce
• Squash
• Sweet potatoes
• Yellow peppers

Fruits and vegetables are also rich in fiber and other plant compounds that can support your overall health. So practice healthy eating by consuming more fruits and vegetables and less processed or junk foods so you can stay fit while you’re young and maintain strong bones in your golden years.

Sources:

Bandolier.org.uk

BoneJoint.net

MedlinePlus.gov

Academic.OUP.com

Healthline.com 1

Healthline.com 2

NOF.org