Stronger bones, one bite at a time

Move over, dairy! Research suggests that eating more fruit and vegetables can do more than brighten your plate.  It may also strengthen your bones!  A landmark study published in the American Journal of Clinical Nutrition, found that female seniors and adolescents of both sexes bolstered their bone strength by doubling their produce intake. 

And the story doesn’t stop there.  A 2023 meta-analysis published in JMBR Plus, reported that higher vegetable intake alone was linked to a significantly lower risk of fractures, with each additional 200 grams per day associated with about a 14% risk reduction.

Building on Past Research

These findings echo similar research we reported on from a University of Tennessee study in which girls (ages 8-12) who consumed more than three servings of fruit a day had greater bone mass (and less calcium excretion) than those who consumed fewer than three servings. Fruit and vegetables not only help the body hold onto calcium, they also supply many other often overlooked nutrients that support bone health, such as potassium, folate, and vitamins K and C. Taken together, these three studies highlight the value of fruits and vegetables for bone health across ages and populations. 

Why Greens Matter

While research looked broadly at fruits and vegetables, leafy greens deserve a special spotlight. Arugula and other dark leafy vegetables are packed with:

•    Vitamin K: Activates proteins that help build bone.
•    Magnesium: Essential for bone mineralization.
•    Calcium: The classic bone mineral, delivered in a plant-based package.
•    Nitrates: May improve blood flow to bone tissue.
•    Folate: Helps regulate homocysteine, which plays a role in bone integrity.

“Recipes that support strong bones”

French Onion Soup with Arugula Pesto
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French Onion Turkey Bistro Sandwich
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Dutch Oven French Onion Turkey

An Unexpected Bone Booster: Onions

Another vegetable that deserves mention is the humble onion. Compounds in onions have been shown, in both animal and human studies, to inhibit the loss of bone minerals — including calcium. While the exact mechanisms are still being studied, onions may have a quietly protective role when included regularly in the diet.

Bring It To The Table

Want to put this research into action?  Explore the Dole recipe center for delicious, produce-packed ideas.  From leafy green salads to sweet fruit-forward dishes, you’ll find plenty of ways to help strengthen your bones bite by bite.  

Published November 1st 2025