Strong bones help you move with confidence and protect your body every day. And the good news? What you eat can make a real difference in keeping your bones healthy now and as you get older. Learn how two important nutrients work together for your bones, when it’s a good idea to talk with your provider and try tasty recipes that make supporting your bone health easy and enjoyable.

Key nutrients that keep your bones strong

Eating the right foods can go a long way to keep your bones healthy and strong. Here are the key nutrients your bones need — and how much to get each day.

Calcium

This mineral keeps you strong. If you don’t get enough, your body takes calcium from your bones. Over time, this can make them weak.

Where to get calcium:

• Dairy like milk, yogurt and cheese
• Canned salmon or sardines (with soft bones)
• Leafy greens like kale and spinach
• Some cereals and plant-based milks with added calcium*

Vitamin D

This vitamin helps your body use calcium. It also keeps muscles strong, which can help with balance and lower the risk of falls.

Where to get vitamin D:

• Sunlight (5–15 minutes a few times a week can help your body make vitamin D)
• Foods like salmon, tuna, egg yolks and vitamin D–fortified milk and cereals
• Vitamin D3 supplements help raise and maintain levels in your body*

Other bone-supporting nutrients

There are more vitamins and minerals that play a role in keeping your bones strong. Add these nutrient-rich options to give your bones extra support.

• Phosphorus: Meats, shellfish and hearty beans
• Magnesium: Nuts and seeds, avocado and chickpeas
• Vitamin K: Leafy greens such as kale, spinach and other dark greens
• Vitamin C: Fresh fruits and veggies like oranges, lemons, bell peppers and tomatoes
• Potassium: Bananas, raisins and potatoes

Eating a variety of these foods can help your bones stay strong and healthy.

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Stay hydrated

Water helps your whole body, including your bones. Without enough hydration, they can become brittle and break more easily. Water also helps muscles, joints and tissues work well, which can lower your risk of falls and injuries.

Tips:

• Aim for about eight 8-ounce glasses of water a day. You may need more if you are active or have health conditions. 
• Eat water-rich fruits and vegetables, like cucumbers, oranges, berries and lettuce.
• If plain water is hard to drink, try adding lemon, cucumber or mint.
• Drink water before, during and after physical activity.

When to talk to your provider

It’s a good idea to check in with your primary care provider (PCP) if you have any concerns about your bone health. This is especially true if you've already been diagnosed with osteoporosis (a condition that causes bones to become weak and fragile), or if you:

• Are a woman nearing or past menopause
• Have a parent or sibling with osteoporosis or hip fractures
• Have risk factors like limited sun exposure, certain medical conditions or long-term medication use*

Your PCP can help determine whether you need supplements, testing or a personalized care plan to help protect your bones.

Take advantage of covered preventative screenings

Preventive care covers most health screenings, such as cholesterol and certain cancer screenings. It can also help you keep your bones strong. If you’re at risk for bone loss or osteoporosis, you may have coverage for tests to check your bone strength. They are usually annual but can be more frequent if your provider recommends. The tests look at bone mass, can spot bone loss and help your provider understand your bone health. Ask your provider about what screenings are good for you.

Need help scheduling your next appointment? Call us at the number on your member ID card.

Recipes that support healthy, strong bones

Here are two easy recipes to help kick-start your bone health journey.

Red marvel smoothie*

Packed with raspberries, prunes and fortified milk and yogurt, this smoothie delivers calcium and vitamin D in every sip.

Ingredients:

• 1 1/3 cups raspberries
• 1/3 cup prunes, cut into quarters
• 1 Tbsp oats
• 1 cup fortified milk (dairy or soy)
• 1/2 cup fortified blueberry yogurt
• 1 tsp lemon juice

Instructions:

1. Rinse raspberries and cut prunes into quarters.
2. Blend raspberries, prunes, oats, milk and lemon juice until smooth.
3. Fold in blueberry yogurt until smooth. Enjoy.

Easy baked salmon

Light, flavorful and simple to prepare, this grilled salmon makes a smart, satisfying addition to a bone-healthy meal plan.

Ingredients:

• ½ cup orange juice
• 1 Tbsp olive oil
• 2 tbsp lemon juice
• 1 garlic clove, minced
• ¼ tsp salt
• ¼ tsp black pepper
• 4 salmon fillets (6 oz each)

Instructions:

1. Preheat oven to 400 degrees.
2. Combine all ingredients (except the salmon) in a large bowl to make a marinade. Mix well. Pour into a large, sealable plastic bag.
3. Add salmon to marinade bag. Seal tightly, and turn to coat fish. Refrigerate 2 to 3 hours.
4. Place salmon on a lined baking sheet. Bake 12–15 minutes, or until the fish flakes easily with a fork. Serve with veggies, sliced avocado or a simple salad.

Tip: You can freeze any leftovers to keep them fresh for a second meal.

*FOR CALCIUM: Mayo Clinic. Calcium and calcium supplements: Achieving the right balance. January 21, 2026. Accessed February 5, 2026.

*FOR VITAMIN D: National Institutes of Health. Vitamin D. June 27, 2025. Accessed February 5, 2026.

*FOR BONE HEALTH: Mayo Clinic. Osteoporosis. September 20, 2025. Accessed February 5, 2026.

*FOR SMOOTHIE: International Osteoporosis Foundation. Red marvel smoothie. October 7, 2025. Accessed February 5, 2026.

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