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Ten Foods for Healthy Bones (Dairy Free)

It is well known that calcium and vitamin D are very important for maintaining strong healthy bones and warning off nasty conditions such as osteoporosis and osteomalacia.  But I wanted to let you know it is not all about calcium and vitamin D- there are numerous vitamins and minerals required in the maintenance of healthy bones (both in bone formation and metabolic processes) including: protein, magnesium, phosphorus, potassium, fluoride,manganese, copper, boron, iron, zinc, Vitamin A, Vitamin C, Vitamin K and the B Vitamins.

Therefore, it is imperative that we strive to have a well rounded diet full of nutrients to keep our bones in tip top shape.  I often get asked by patients who have a dairy allergy or sensitivity how they can keep their calcium levels up to scratch and I let them know dairy is not the only source of dietary calcium; there are many food out there… Try these foods to boost your bone health!

Ten foods for healthy bones







1. Sardines (with bones)














3.Sesame seeds








5.Bone broth








7.Chuck roast







8.Dried herbs








10. Pumpkin Seeds

To maximise the health of your bones you should also note that adequate vitamin D exposure and regular weight bearing exercise is also very important!

Until Next Time


Photo Credit: 1.”BBQ sardines” by Paul Joseph from vancouver, bc, canada – bbq sardines. Licensed under Creative Commons Attribution 2.0 via Wikimedia Commons –
6.”Rabarber (4679433819)” by cyclonebill from Copenhagen, Denmark – RabarberUploaded by FAEP. Licensed under Creative Commons Attribution-Share Alike 2.0 via Wikimedia Commons –
8.”Herbesdeprovence”. Licensed under Creative Commons Attribution 2.0 via Wikimedia Commons –″NCI butter” by Renee Comet (National Cancer Institute) – NCI Visuals Online. Licensed under Public domain via Wikimedia Commons –
9″Broccoli in a dish 2″ by Quadell – Self-published work by Quadell. Licensed under Creative Commons Attribution-Share Alike 3.0 via Wikimedia Commons –

Michael O'Doherty

Hi, I’m Michael; Chiropractor, Dad, science enthusiast, active weightlifter and keen sportsman. I work with busy and active people who are struggling with pain to find relief from their symptoms so that they can return to an active lifestyle, get through their work day and their workouts without having to pop a pill so that they can feel happier and healthier in their body.