The Number-1 Food for Strong Bones, Per a Doctor and Dietitian

Your bones are living tissue that is continually renewing. Old bone breaks down while new bone forms to take its place. During your younger years, these two processes usually keep pace with each other. As you get older, though, bone breakdown tends to outpace rebuilding—and that shift can gradually chip away at your bone strength.

In fact, according to the National Council on Aging, once you hit age 50, you start to lose bone density faster than you can build new bone, which increases your risk for developing osteopenia (low bone density) or osteoporosis (loss of bone density that increases your risk of fractures). This bone loss accelerates after menopause, per the Bone Health and Osteoporosis Foundation, with women losing up to 20% of their bone density in the seven years following the transition.

That makes preserving bone health crucial—and the good news is, your diet can play a role in helping you do just that.

Meet the experts: Amy Davis, R.D., L.D.N., a registered dietitian based in New Orleans; Daniel Wiznia, M.D., an associate professor of orthopaedics at Yale School of Medicine.

So what should a bone-friendly diet actually include? “There are certain nutrients that work together to support bone density, formation, and strength,” says Amy Davis, R.D., L.D.N., a registered dietitian based in California. “Those nutrients include calcium, vitamin D, magnesium, and vitamin K, plus protein to maintain bone structure and muscle mass.”

Here’s a quick look at the roles these nutrients play:

• Calcium is the main mineral stored in your bones and gives them structure.
• Vitamin D helps your body absorb calcium.
• Protein supports the framework of bone and helps maintain the muscle that protects it.
• Magnesium contributes to bone development and mineralization.
• Vitamin K helps your body use calcium to build and maintain bone.

There are many other nutrients that support bone health too, like vitamin C and phosphorus.

No single food delivers all of these in large amounts. That’s why the best approach is to build meals around a variety of foods that each bring something useful to the table. The more of these nutrients a food contains, the more it can contribute to your overall bone health.

That isn’t to say, though, that certain foods can be more helpful than others in the bone health department. One that’s absolutely jam-packed with nutrients that support bone health? Look no further than cottage cheese.

“Cottage cheese is a source of protein and calcium,” says Daniel Wiznia, M.D., an associate professor of orthopaedics at Yale School of Medicine. Like we mentioned, these two nutrients are super important for bone maintenance. “Calcium provides the raw material for bone tissue, whereas protein helps protect the existing bones,” Dr. Wiznia says.

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This beloved dairy food may be especially helpful because it offers a simple way to get both these bone-boosters in one food. And since it can be eaten on its own or paired with both sweet and savory ingredients, it’s an easy option to work into meals and snacks as part of an overall bone-healthy diet.

It also offers a few other bone-friendly benefits, too. Cottage cheese contains selenium, a trace mineral that plays a role in maintaining bone mineral density, per research in the journal Molecules, and magnesium, which is important for bone development and mineralization and may slow the progression of osteoporosis, according to a Frontiers in Endocrinology study. And like other dairy foods, cottage cheese contains phosphorus, which helps build and maintain bone by working with calcium to support bone mineralization.

One of the best things about cottage cheese is how easy it is to work into meals and snacks. A few simple ideas:

• Breakfast bowl: Top a scoop with berries, sliced banana, and a sprinkle of nuts or seeds for added crunch.
• Savory snack: Pair it with sliced tomatoes and cucumber, plus a little black pepper and olive oil.
• Toast topper: Spread it on whole-grain toast in place of butter, then add avocado or smoked salmon. Or top it with prunes, which is another bone health-supporting food.
• Smoothie booster: Blend a few spoonfuls into a smoothie for a creamy texture and extra protein.
• Baking swap: Use it in pancakes, muffins, or in place of some of the ricotta in dishes like lasagna.
• Dip base: Blend it smooth and use it as a higher-protein base for veggie dips.

Because it works in both sweet and savory dishes, cottage cheese is easy to enjoy without getting bored, which makes it simpler to include regularly.

Cottage cheese is a convenient, nutrient-dense food that supplies protein, calcium, and smaller amounts of other bone-supporting minerals. That makes it a helpful addition to a bone health-supporting diet.

Still, it’s worth remembering that no single food can protect your bones on its own. Strong bones depend on a mix of factors, including a varied diet rich in calcium, vitamin D, and protein, along with regular weight-bearing exercise and following the guidance from your healthcare provider, especially if you’re at higher risk for bone loss.

Think of cottage cheese as one useful piece of the puzzle. Add it to your menu alongside other nutrient-rich foods, and you’ll be giving your bones steady support as you get older.