1. Fatty Fish (Sardines, Anchovies, Salmon, Mackerel, Tuna)
Fatty fish are a rich source of calcium, vitamin D, and omega-3 fatty acids, all essential for maintaining bone health. Vitamin D plays a crucial role in enhancing calcium absorption, while omega-3 fatty acids help reduce inflammation and support bone strength. Sardines and anchovies, eaten with their bones, provide an especially high amount of calcium, crucial for bone density.
2. Leafy Greens (Kale, Spinach, Turnip Greens)
Leafy greens are loaded with vitamin K, a nutrient that helps the body utilize calcium for bone health. While the calcium in leafy greens is less bioavailable due to oxalates, these greens still contribute essential vitamins and minerals to the Mediterranean diet. Turnip greens, in particular, are abundant in calcium and can be creatively incorporated into meals.
3. Cheese (Mozzarella, Parmigiano-Reggiano, Ricotta, Asiago)
Cheese is a great source of calcium, which is essential for bone health. Though the Mediterranean diet calls for moderate dairy consumption, cheese provides a rich supply of calcium when consumed in controlled amounts. Popular varieties like mozzarella and ricotta also deliver protein, supporting bone structure.
4. Tomatoes
Tomatoes, including their products (like sauces), are high in potassium, which is vital for maintaining bone mineral density. Potassium helps balance calcium levels in the body, preventing calcium loss. A diet rich in potassium—like that from tomatoes—helps combat the negative effects of sodium on bone health.
5. Prunes (Dried Plums)
Prunes are a surprising but effective food for bone health. They are rich in potassium and other nutrients that support bone density. Studies suggest that consuming 50–100 grams of prunes a day can help maintain bone strength, possibly due to their antioxidant properties that prevent bone loss.
6. Olive Oil
Olive oil is a cornerstone of the Mediterranean diet and may benefit bone health due to its anti-inflammatory properties. Olive oil helps reduce bone resorption (breakdown), supporting greater bone mass. It is also rich in healthy unsaturated fats, contributing to overall health when used in cooking and as a dressing.
Other Bone Health Strategies:
Vitamin K Intake: Ensuring sufficient vitamin K, found in leafy greens and some fruits, is essential for bone health. It plays a key role in calcium metabolism.
Protein: Protein supports bone growth and mass, with both animal and plant-based proteins contributing to bone health.
Limit Alcohol: Excessive alcohol can impair nutrient absorption, including calcium, negatively impacting bone health.
Exercise: Weight-bearing exercises and strength training are crucial for maintaining strong bones, complementing a nutrient-rich diet.
By incorporating these Mediterranean diet foods and strategies, you can effectively support your bone health throughout life.
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