7 Non-Dairy Foods for Strong Bones in Older Adults

Exercise plays an important role in strengthening your bones and may help reduce the risk of osteoporosis as you age. But exercise alone is not enough to prevent bone loss. Your diet also plays a role by providing your body with the nutrients it needs to support healthy bones. 

 

How Diet Helps Improve Bone Health in Older Adults 

Calcium is a necessary nutrient for strong, healthy bones. It is primarily stored in the bones, “giving them structure and hardness.” [1] Additionally, it is also used to support certain body functions, like muscle movement and nerve transmission. Your body cannot produce calcium on its own. It relies heavily on the foods you eat, or supplements you take, to replenish calcium levels. To help your body absorb calcium, you also need to maintain a healthy level of vitamin D. [2] 

As we age, lifestyle, diet, hormone changes, and even certain medical conditions can affect the body's ability to maintain an optimal level of calcium. Over time, your body may use and lose more calcium than it takes in, potentially leading to low bone density, or weak, brittle bones that fracture easily, a condition known as osteoporosis. [3] To help prevent this from happening, it is important to pay attention to your diet and consult with your physician to ensure you are consuming enough calcium.  

 

How Much Calcium and Vitamin D Do Older Adults Need for Strong Bones? 

Calcium and vitamin D intake needs vary for every individual so it is important to consult with your physician to discuss your specific needs. Generally, women need more calcium than men. 

According to MedlinePlus, a health information website from the National Institutes of Health: 

“Adults age 51 and older should have:

Women: 1200 mg of calcium daily

Men: 1000 mg of calcium daily

Men and women: 800 to 1000 IU of vitamin D daily. People who are vitamin D deficient or have insufficient amounts of vitamin D will need higher amounts of vitamin D supplementation.” [2]

 

7 Non-Dairy Sources of Calcium for Bone Health

Most of us have heard that milk helps build strong bones. And it is true – milk along with other dairy products, like cheese and yogurt, are excellent sources of calcium. But what if you have a dairy intolerance, sensitivity, or just don't like the taste of milk? Fortunately, you have options. 

Many foods in the United States are fortified with calcium and other necessary nutrients so that foods you normally would not think to consider as sources of calcium, like cereal and orange juice, are sources of calcium. [3] 

There are many other foods you can eat that are natural sources of calcium. Here are 7 of our favorites:

 

1. Whole Almonds – one cup of almonds contains 367 mg of calcium. That is 28% of the daily value (DV) for calcium you need. [4] Almonds are also a good source of phosphorus and magnesium [5], two nutrients that also support healthy bones. You can eat almonds plain as a snack or add them to a salad for an added crunch. You can even use them as breading for fish or incorporate them into your favorite trail mix. 
2. Edamame Beans – edamame beans are immature soybeans. One cup contains 8% of the DV for calcium. They are also an excellent source of protein and folate, which is necessary for blood cell growth. [6 , 7] Cooked edamame are a great addition to your favorite salad, stir fry, or even steamed on their own as a side dish.  
3. Broccoli – one half cup of raw broccoli contains 21 mg of calcium, or 2% of the DV of calcium. [8] It is also a good source of fiber, which supports gut health, and iron. [9] You may be more familiar eating cooked broccoli, but raw broccoli and a little ranch dressing can be a delicious snack.
4. Collard Greens – this leafy green is especially popular in Southern cuisine and is a delicious source of calcium. One cup contains 21% of the DV for calcium. [6] Slow cook or sauté them as a side dish to go with your favorite comfort foods.
5. Dried Figs – six dried figs contain approximately 6% of the DV for calcium. [10] Plus, their natural sweetness can help satisfy your craving for sweets. Eat them on their own as a snack or add them to oatmeal and baked goods.
6. Kale – known as a superfood, kale is a good source of calcium as well as fiber and vitamins C, K, and A. One cup of kale contains 4% of the DV of calcium. [11] Kale is very versatile. You can eat it raw as a salad, slow cooked as a side dish, or even dried (kale chips). 
7. Canned Salmon and Sardines – the soft, edible bones contained in canned fish make them a surprisingly good source of calcium. They are also great sources of omega-3 fatty acids, which is beneficial for heart health. One 3-ounce can of salmon with bones contains 19% of the DV for calcium, and one 3.75-ounce can of sardines contains 27% of the DV. [6] Enjoy these fishes with crackers. You can also turn salmon into breaded patties or add sardines to your pizza. Your options are up to you! 

 

You can find many of these foods at your local grocery store, of course, but now that we have warmer weather, why not look for them at the local farmers market? 

Madison County has several wonderful farmers markets, including The Greene Street Market and The Market at Mid-City in Huntsville as well as the Madison City Farmers Market in Madison. If you don't mind a little drive, you can even check out the Athens Farmers Market in Limestone County. 

 

Conclusion

Calcium is one of the most important nutrients for strong bones. Eating a calcium-rich diet can help support healthy bones and may reduce your risk of osteoporosis. Dairy products are an excellent source of calcium, but there are also non-dairy sources you can add to your diet for variety. 

All this month at Restoring Bodies Fitness & Nutrition Services, our yoga and Pilates classes are focused on helping you strengthen your bones. Come join us Tuesdays at 6:00 pm. We'd love to have you!

 

Sources Referenced:

1. “Calcium - Fact Sheet for Consumers.” National Institutes of Health. Accessed April 21, 2025. https://ods.od.nih.gov/factsheets/Calcium-Consumer/#:~:text=Almost%20all%20calcium%20in%20the%20body%20is,and%20teeth%2C%20giving%20them%20structure%20and%20hardness.&text=High%20levels%20of%20calcium%20in%20the%20blood,high%20risk%20of%20death%20from%20heart%20disease.
2. “Calcium, Vitamin D, and Your Bones.” Medline Plus Medical Encyclopedia. National Institutes of Health. Accessed April 21, 2025. https://medlineplus.gov/ency/patientinstructions/000490.htm#:~:text=This%20kind%20of%20diet%20will,smoking%20and%20excessive%20alcohol%20use.  

 

1. “Calcium – Fact Sheet for Health Professionals.” National Institutes of Health. Accessed April 21, 2025. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/. 
2. “10 Foods with More Calcium than a Glass of Milk.” Eating Well. Accessed April 21, 2025. https://www.eatingwell.com/article/7944074/foods-with-more-calcium-than-milk/ 
3. “Almonds.” The Nutrition Source. Harvard T.H. Chan School of Public Health. Accessed April 21, 2025. https://nutritionsource.hsph.harvard.edu/food-features/almonds/#:~:text=It%20is%20a%20calorie%2Ddense,carbohydrate%2C%20and%203%20grams%20fiber. 
4. “Top 15 Calcium-Rich Foods (Many Are Nondairy).” Healthline. Accessed April 21, 2025. https://www.healthline.com/nutrition/15-calcium-rich-foods. 
5. “Folate (Folic Acid).” Mayo Clinic. Accessed April 21, 2025. https://www.mayoclinic.org/drugs-supplements-folate/art-20364625#:~:text=Folate%20(vitamin%20B%2D9),%2C%20beans%2C%20peas%20and%20nuts. 
6. “Bone Health and Osteoporosis: A Report of the Surgeon General.” National Library of Medicine. National Institutes of Health. Accessed April 21, 2025. https://www.ncbi.nlm.nih.gov/books/NBK45523/table/ch7.t2/.
7. “Broccoli 101: Nutrition Facts and Health Benefits.” Healthline. Accessed April 21, 2025. https://www.healthline.com/nutrition/foods/broccoli#vitamins-minerals.
8. “Are Figs Good for You? Get the Whole Sweet Story.” American Heart Association. Accessed April 21, 2025. https://www.heart.org/en/news/2021/08/05/are-figs-good-for-you-get-the-whole-sweet-story#:~:text=Six%20dried%20figs%2C%20the%20USDA,the%20blood%2Dthinning%20medication%20warfarin. 
9. “Health Benefits of Kale.” Healthline. Accessed April 21, 2025. https://www.healthline.com/nutrition/10-proven-benefits-of-kale#high-in-nutrients.