Incorporating Bone Healthy Nutrients into Your Diet

The health and strength of our bones relies on incorporating a variety of essential nutrients into a healthy balanced diet. I have compiled a comprehensive list of calcium and magnesium rich plant foods to include in your diet.

Why do you need to take magnesium with calcium?

They are both dependent on each other for absorption and excretion. Magnesium plays a role in the transport of calcium (and potassium) ions across cell membranes. This is important for maintaining healthy processes related to nerves, muscles, and heart rhythm.


Calcium is a mineral that is integral to the structure of our bones. 99% of our calcium stores are found in our bones and teeth and to keep those stores and maintain the health and strength of our bones, we need to include calcium-rich foods in our diet. It is also very important for other physical functions, such as muscle control and blood circulation.

Calcium-rich foods include:

  • green leafy vegetables
  • collard greens
  • broccoli
  • beet greens
  • bok choy
  • mustard greens
  • dandelion
  • parsley
  • watercress
  • nuts
  • hazelnuts
  • legumes
  • kale tempeh garbanzo beans
  • black beans
  • navy and white beans salmon
  • hijiki (seaweed)
  • wheat grass
  • almonds
  • sardines kombu (seaweed)
  • brazil nuts
  • sunflower seeds
  • oysters
  • wakame
  • fish
  • sea vegetables
  • sesame seeds
bone healthy, magnesium rich foods


Magnesium is crucial for maintaining bone health and protecting against bone loss. In fact, 50–60% of your body’s magnesium is found in your bones. One recent review of 12 studies linked high magnesium intake to increased bone mineral density in the hip and femoral neck, both areas that are susceptible to fracture.

Magnesium-rich foods include:

  • Dried seaweed
  • black, mung, and lima beans
  • buckwheat millet
  • wheat berries
  • barley brown rice
  • most nuts and seeds, especially almonds, pumpkin seeds, sesame seeds
  • chlorophyll foods–algaes, wheat grass
  • dark chocolate

Marsha Fenwick, C.N.P.  R.R.T.

Marsha is not your typical nutritionist. She began her career 20 years ago as a Registered Respiratory Therapist. Later, she earned her certifications as a Registered Nutritional Consultant Practitioner, Certified Nutritional Practitioner, and Registered Orthomolecular Health Practitioner. Marsha is also a Certified Cancer Coach. Her clinical practice specializes in: sustainable healthy weight loss, digestive health, women's hormones, diabetes, heart health, and cancer prevention and recovery. For more information and to book a FREE 15 minute consultation go to

marsha fenwick nutrition