Boost Bone Health with Beans

By Ellen Landes, RD, CPT

Maintaining strong bones is essential for overall health, especially as we age. Bone health relies on a diet rich in essential nutrients like calcium, magnesium and phosphorus, which work together to keep bones strong and resilient. While dairy products are commonly associated with these nutrients, dry edible beans also can contribute to bone health by providing a range of minerals that support bone density and strength.

Bone-Building Nutrients in Beans

Dry edible beans contain several minerals that contribute to bone health:

● Calcium: Although beans are not as high in calcium as dairy products, they still contribute a meaningful amount, which can add up when included regularly in your diet. Calcium is critical for bone structure and strength, as it makes up a large portion of the bone matrix. Adequate calcium intake throughout life helps prevent bone density loss and reduces the risk of fractures.
● Magnesium: Beans, particularly varieties like black and Great Northern, are rich in magnesium, a mineral that plays a key role in converting vitamin D into its active form, which is necessary for calcium absorption. Plus, magnesium helps maintain the bone matrix and supports overall bone density.
● Phosphorus: Dry edible beans also contain phosphorus, which works closely with calcium to build and maintain strong bones. This mineral also makes up a significant portion of the bone mineral content and is essential for proper bone structure.
● Potassium: Consuming beans, which are high in potassium, can support better calcium retention and bone density over time. This is because potassium helps reduce the amount of calcium excreted through urine, allowing the body to retain more of it in the body.
● Zinc: While often overlooked in bone health, zinc plays a role in bone growth and mineralization. It also supports the immune system, which can indirectly benefit bone health by reducing inflammation and supporting recovery.

Tips for Supporting Bone Health with Beans

Incorporating beans into your diet is one way to get some of the nutrients your bones need, but lifestyle factors also play a key role in maintaining bone health. Here are some practical tips:

● Diversify Your Beans: Different types of beans offer unique nutrient profiles. Black beans are high in magnesium, Great Northern beans are rich in calcium and phosphorus, and white beans are high in potassium. Rotate your beans to enjoy a range of nutrients that benefit your bones.
● Pair Beans with Other Bone-Boosting Foods: Pair beans with foods high in vitamin D, such as fortified dairy or plant milk, to enhance calcium absorption. Leafy greens and nuts are also excellent options to pair with beans for a balanced, bone-supporting meal.
● Include Weight-Bearing Exercise: Activities like walking, jogging and resistance training are essential for building and maintaining bone density. Try to incorporate weight-bearing exercises into your weekly routine to strengthen your bones and muscles.
● Get Enough Sunlight: Sun exposure helps the body produce vitamin D, which is necessary for calcium absorption and bone health. Aim for moderate sun exposure or consider a vitamin D supplement if sunlight is limited.
● Limit Excessive Alcohol and Avoid Smoking: Excessive alcohol intake and smoking can weaken bone structure over time. Limiting alcohol and avoiding smoking can help support bone density and reduce the risk of fractures.
● Stay Hydrated: When consuming high-fiber foods like beans, ensure you’re staying well-hydrated to aid digestion and support overall nutrient absorption and bone health.

By combining the bone-boosting power of beans with these lifestyle habits, you can support your skeletal health and reduce the risk of bone-related issues as you age.

Ellen Landes is a registered dietitian and certified personal trainer specializing in sports nutrition, particularly for runners and endurance athletes. She is the founder of The Runner’s Dietitian, where she offers personalized nutrition counseling and resources to help athletes and active individuals optimize their performance and overall health.

Sources

● Sale C, et al. Nutrition and Athlete Bone Health [Internet]. Journal of Sports Medicine; 2019.
● Dawson-Hughes B, et al. Interaction of dietary calcium and protein in bone health in humans [Internet]. Journal of Nutrition; 2003.
● National Institutes of Health (NIAMS). Calcium and Vitamin D: Important for Bone Health [Internet]. National Institutes of Health (.gov).
● Pasqualini L, et al. Effects of a 3-month weight-bearing and resistance exercise training on circulating osteogenic cells and bone formation markers in postmenopausal women with low bone mass [Internet]. Osteoporosis International; 2019.
● Zhang Q, et al. New Insights into Nutrients for Bone Health and Disease [Internet]. Nutrients; 2023.