List of 10 Bone Strengthening Foods

10 Best Food That Can Strengthen Your Bones

It is time to pick a bone with your bones – after all, sound health thrives on it. And if yours is brittle, then you have to be extra careful. When you eat properly, the chances of having your bones getting weakened reduce, and diseases such as osteoporosis stay away. But unhealthy diet, genetic problems and ageing are concerns with an upper hand against bones. One of these can make your bones prone to fractures. Women over 30 can become easy prey and they can fall and fracture their bones.

A better look at your diet chart and loading it with nutrient-rich food can do good to your health. A little change in your eating plans can slow down and even stop the bones from becoming fragile.

Nutrients Required for Healthy Bones

Best bones require lots of nutrients, but it banks mostly on calcium and vitamin D. Calcium is a mineral that is already there in your bones as one prime bone-making component. But if its level goes down, chances of having fragile bones soar high. Calcium, on its own, cannot get absorbed into the body. Vitamin D is the carrier that absorbs calcium and delivers it to the body.

But it is never just these two. Others such as vitamin-K, vitamin-C, magnesium, and phosphorous are also important. And the onus is on you to provide your bones with the best of everything.

List of Foods for Strong Bones

You don’t have to go for supplements or medicines if you include a few foods for healthy bones in your daily dietary routine. These foods can amply supply your body with calcium, vitamin D and other nutrients and help you lead a healthy life.

Followings are some good foods for bones:

1. Yoghurt

Rich in calcium, probiotics, vitamin D and A, folates and potassium, yoghurt can give your bones the right amount of almost everything.

How Much to Eat

About three servings per day can be considered good for your health. You can have this during breakfast, or add it in smoothies for better taste.


2. Milk

You have heard this enough times till now; doctors and elders both have advised you for good. A glass of cow milk contains calcium, potassium, vitamin D and A, which can give your bones strength. But if you are lactose intolerant, it’s best to avoid it.

How Much to Drink

About two glasses of cow milk will do.

3. Dark Leafy Vegetables

Spinach, kale, arugula, lettuce, and chard can be considered excellent vegetarian foods for strong bones. These are rich in calcium, antioxidants, vitamin C and vitamin K, which can give your bones a much-needed boost.

How Much to Eat

3 cups of 3 different types per day can help your bones regain vitality.

dark leafy vegetables

4. Cheese

Say cheese! Processed from milk, cheese is a healthy source of vitamin A, vitamin B12, zinc and phosphorous. No doubt that cheese can add flavour and be a great taste enhancer, but it can protect your bones as well. But consider cheddar cheese if you are lactose intolerant.

How Much to Eat

1/2 to 1 ounce per day is enough.

5. Fish

A quick fish fact: sardines, tuna, catfish and salmon are rich in vitamin D which helps in the absorption of calcium. It also enhances bone mineralisation. Just choose from the myriad delicacies that can be prepared with fish and have a hearty meal.

How Much to Consume

Eat 3 oz of fish per day. You can either have it baked or grilled, and a delicious meal would be sorted.


6. Cereals and Juices

When cereals and juices are calcium-fortified, they can be a great calcium-level enhancer. You can always have a glass of such juice with your breakfast. Similarly, you can carry calcium-fortified cereal bars in your pocket – you can have them on-the-go or anytime your stomach rumbles.

How Much to Eat

1-2 servings per day of such juice and cereal would be enough.

7. Eggs

Egg yolks contain fat-soluble vitamin D, K, A and E. It is the perfect food to make your bones healthy. Just don’t let the yolk feel left out – have it in its entirety.

How Much to Eat

Have 2 per day. Be it a poached egg, an omelette, or just boiled – have them your way.


8. Almond Butter

Perfect for vegans, almond butter is good in taste, low in cholesterol, and can safeguard your heart. Almond butter is rich in protein and calcium which you can add on your bread, in your smoothies or desserts.

How Much to Eat

Your bones can benefit much from 1-2 tablespoons of it per day.

9. Nuts

Healthy fat, omega-3 fatty acids and protein, all in just a handful of nuts. If you want to improve your overall bone health, just pop a few.

How Much to Eat

A handful of assorted nuts per day can do your bones good.


10. Seeds

Not just calcium, seeds are also a good source of healthy fats, phosphorus, proteins, dietary fibre, iron, and potassium. Be it flax, melon, sunflower, pumpkin, or sesame, you can have a bit in your fruit bowl or breakfast bowl or smoothies, or just like that.

How Much to Eat

1-2 tablespoons per day can bring back the vigour of your bones.

Foods That Are Not Good for Your Bones

There are some foods that can weaken your bones and make them brittle. Here is the list:

1. Alcohol

Excess consumption of alcohol can affect the bone mineral density balance. Having a few sips or avoiding it altogether can lessen the chance of osteoporosis.

2. Caffeine

Too much caffeine can increase the chance of bones becoming fragile. It can be found in tea, coffee, and other beverages, So, a cup or two can be good, but any more than that would not be a great idea.


3. Sweet Snacks

Having a sweet tooth is not bad. But having a mouthful can cause damage. With sugar, staying within limit is always necessary. If you want to have some sweets, eat prunes and cranberries that have antioxidants.

4. Salt in Food

The more you take, the more you lose – it’s as simple as that. If you take too much salt, calcium excretion through the kidneys is bound to happen. Researchers from the department of medicine of Columbia University say anything below 2,300 mg per day is more than enough.

salt in food

5. Soda

Go slow on soda. Soda can impact the body bone mineral density balance. Whether it is cola or diet soda, bidding them adieu would do you good.

You have it all now for your healthy diet chart. Cut a few things and add some to give your bones a nutritious boost. Better bones are a boon for your health.

Also Read:

Amazing Health Benefits of Egg Whites
Soybean Oil Benefits You Must Know
Healthy Vegetables to Eat in Winter

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