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On that note, registered dietitian Amy Shapiro, MS, RD, CDN, founder of Real Nutrition, previously shared with Well+Good that there are three key nutrients to prioritize when it comes to bone health: calcium, vitamin D, and magnesium. And as it turns out, many of these essential nutrients can be found in some of our favorite snack foods. We spoke with two registered dietitians to learn more about their favorite snacks that are packed with bone-friendly benefits (major bonus: they’re all available on Amazon).
6 RD-approved snacks with bone health benefits
Lauren Manaker MS, RDN, LD, registered dietitian based in Charleston
1. Parmesan cheese crisps
“Whisps Parmesan Cheese Crisps are made from 100 percent real cheese, making them a snack that any cheese lover will be thankful for. They’re a great source of protein and contain zero grams of sugar, too. Because data shows that eating dairy products, like cheese, is linked to positive bone health outcomes, snacking on Whisps Cheese Crisps is a smart—and delicious—way to boost your body’s bone strength and calcium stores.”
2. Prunes
“Sunsweet Amaz!n Prunes are packed with bone health-supporting nutrients, including boron, magnesium, and vitamin K. One serving of Sunsweet prunes provides six percent of the recommended daily value for potassium and 18 milligrams of calcium. Data specifically shows that eating prunes every day may help certain populations experience bone health benefits. A recent study published in the Journal of Medicinal Food actually showed positive effects on markers of bone health after men ate 10 to 12 prunes every day for one year. Plus, a 12-month study conducted out of Pennsylvania State University that focused on postmenopausal women showed that eating 50 grams of prunes—just five to six prunes—every day for a year preserved hip bone mineral density and reduced hip fracture risk.”
3. Edamame
“Seapoint Farms Dry Roasted Edamame is a source of isoflavones, aka plant compounds naturally found in soy foods. These compounds have been shown to support bone formation while inhibiting bone breakdown.”
Laura Iu, RD, CDN, CNSC, registered dietitian nutritionist, founder of Laura Iu Nutrition
4. Sardines
“We stop building bone mass around 30 years old, which shows just how important it is to incorporate plenty of calcium in our diets. Sardines are a super source of both calcium and vitamin D. Since canned sardines require zero preparation, look to them as an extremely easy ingredient for boosting the bone benefits you’ll reap from your meals and snacks. I love sardines from the brand Wild Planet.”
Marisa Silver, MS, RDN of Vivrant Nutrition
5. Kale chips
“Having low blood levels of vitamin K is associated with lower bone density and greater risk of a bone fracture, and Rhythm Superfoods Kale Chips meet 110 percent of the daily value for this nutrient. These tasty chips also contain some calcium, which is essential for bone health, plus they’re such a satisfying snack and serve as the perfect crunchy topper for any salad or sandwich.”
6. Tahini
“Seed + Mill’s Organic Tahini Sauce contains plenty of calcium for healthy, strong bones. It also packs phosphorus, magnesium, and manganese, all of which are essential minerals for bone health. This creamy, tasty tahini is the perfect topping for any snack—from toast and crackers to crudite, yogurt, oatmeal, and smoothie bowls.”
For more healthy snacking tips, check out this RD’s guide to processed snack foods:
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