Bone outcomes take years to shift, so most food evidence here is observational or based on density scans rather than fracture rates.
Bone mineral density, calcium and vitamin K metabolism.
6 foods, grouped by the strongest rating any of its claims in this area reaches. Ratings describe the research, not the food. How ratings are decided.
Several human studies point the same way, with real caveats.
Whole soybeans fermented with Bacillus subtilis var. natto, which produces the sticky polyglutamic acid strands and pungent aroma…
Bone mineral density: Research suggests vitamin K2 intake is associated with bone density and turnover markers, with several Japanese trials and cohorts reporting benefit at natto-level intakes. Results outside Japan have been less consistent and fracture data remains limited.
Bos taurus
Cow milk with its fat left in, standardised to around 3.25% in most markets and almost always pasteurised. It is an emulsion in…
Bone mineral density: Research suggests dairy intake is associated with higher bone mineral density, particularly during childhood and adolescence when bone is being laid down. Evidence that it lowers fracture rates in adults is much weaker and inconsistent.
Early human work, or mostly lab and animal research.
Not enough human research to say anything useful yet.
A hard cheese aged a year or more, during which enzymes break down protein into free amino acids and the crystalline tyrosine…
Bone mineral density: Has been studied as a concentrated source of calcium and protein, both relevant to bone. Evidence specific to cheese and bone density is weaker and less consistent than the evidence for dairy intake as a whole.
Sardina pilchardus
Small schooling fish canned whole with their soft, edible bones intact. Being short-lived plankton feeders low in the food chain,…
Bone mineral density: Has been studied as a whole-food source of calcium and vitamin D from the edible bones. Evidence that eating canned fish with bones changes bone mineral density is thin, and most of it is observational.
Sesamum indicum
Small oil-rich seeds used whole, toasted, or ground into tahini across the Middle East, Africa and East Asia. The USDA reference…
Bone mineral density: Sesame is often promoted as a calcium source for bone, and there is no dependable human research showing an effect on bone density. Much of the calcium in unhulled seed is bound to oxalate and poorly absorbed.