Thanksgiving is a time for indulgence, but it can also be an opportunity to nourish your bones with surprising nutrient-rich foods. While traditional holiday fare may not immediately bring bone health to mind, several Thanksgiving staples offer unexpected benefits for maintaining strong and healthy bones. From leafy greens to festive fruits and even the centerpiece turkey, your holiday table can be a treasure trove of bone-supporting nutrients. Let’s explore some surprising Thanksgiving foods that not only tantalize your taste buds but also contribute to your musculoskeletal well-being. These options prove that you can enjoy a delicious holiday meal while simultaneously taking care of your bone health.

1. Kale and other leafy greens

A kale and/or spinach based salad is a great and nutritious way to start the Thanksgiving feast. Leafy greens are a significant source of calcium and magnesium, which are two of the key minerals the body needs in order to build strong, healthy bones. Magnesium assists with the activation and metabolism of vitamin D. Kale and collard greens are high in calcium, which is needed to build healthy bone. A cup of cooked kale has 177mg of calcium. Other dark leafy greens are also high in calcium, but kale is an ideal source of calcium and vitamin K, due to its low level of oxalates, which means the calcium will be better absorbed by the body. Make a kale salad or fresh kale chips to snack on. For an added punch, add sliced almonds in your kale salad.

2. Mushrooms

Mushrooms can be a good source of Vitamin D. Vitamin D helps with calcium absorption and is important in many other biological functions. It supports healthy bone, muscle and nerve function and boosts the immune system. Mushrooms can vary in their amount of Vitamin D based on the type of mushroom and how it was grown.

3. Cranberries

Cranberries contain Vitamin C and polyphenols, which can help promote bone building and prevent bone loss. Vitamin C is important for collagen production in bone and cartilage. Polyphenols are antioxidants that help prevent bone mineral loss.

4. Turkey

The star of the show, turkey, contains some nutritious benefits as well. A three ounce serving of skinless turkey breast can provide up to 25g of lean protein. Turkey is high in protein and essential amino acids which help to build muscle as well as bone. Muscle development is important for bone health. Not surprising but excellent for muscle and bone health, turkey is a lean source of essential proteins that help maintain muscle mass. Low muscle mass is a risk factor for low bone density, so don’t skip that turkey! Be sure to limit the use of added salt or excess gravy can add significant calories. Protein is essential for bone formation and maintenance, making up a significant amount of the bone structure. Although protein is essential for bone formation, too much protein can lead to a loss of calcium and so it is important to speak to your doctor or physician about how much protein is right for you.

5. Figs and prunes

Another food that is high in calcium and potassium are figs and prunes. Dried figs provide about 96mg of calcium in a typical serving. Figs also contain antioxidants that help fight inflammation and bone loss. While not the most popular choices, prunes and figs are both excellent sources of calcium. Prunes additional have added magnesium, manganese and potassium which are important to supporting bone health. Plus the added fiber gives you additional benefits for digestion after your big meal.

6. Almonds

Have a handful of almonds around to snack on during the day. These delicious treats supply a healthy dose of calcium in a single serving equivalent to most supplements or vitamins. You could also replace cows milk with almond milk for the same benefit. Skip the salted or sugary covered options.

7. Purple sweet potatoes

Compared with orange sweet potatoes, these variants pack higher antioxidants due to anthocyanins. They also provide an excellent source of magnesium, potassium, and calcium to support bone health. While you can make them similar to orange sweet potatoes, the pop of purple makes the dish more fun!

8. Green beans

Cooked green beans are a good example of a nutritious Thanksgiving-themed vegetable. Green beans are a great source of calcium and magnesium as well. A green bean casserole containing milk can add extra calcium and some vitamin D. Additionally, cooked broccoli is another good source of calcium (60 mg per cup).

9. Charcuterie

Surprisingly, the charcuterie spread contains a wide variety of foods that are bone healthy. Nuts are a great source of calcium and protein. Cheeses provide ample calcium and vitamin D. Chopping up some pieces of fortified bread for dipping into the jam and honey can be a great addition that will round out the presentation as well as the nutritional benefit for healthy bones.

Thanksgiving is a time to share with family and friends. Impress your guests or wow your host by creating a healthy delicious meal that will also support your health. Try adding these more uncommon thanksgiving foods to your next Thanksgiving meal! Something to avoid for healthy bones, would be soda. Soda contains phosphoric acid that can disrupt proper calcium absorption and can lead to bone loss. Have a happy and healthy Thanksgiving!

By: Dr. Jeffrey Kannen, Dr. Gregory Mines & Dr. Tara Sonnanstine

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November 22, 2024