10 Best Foods For Strong Bones

By admin September 12, 2019 in Health

It is important to include all nutrients in your diet to ensure that you can have a healthy and long life. Bones form the basic framework of the body and it is important to take good care of your bones and make sure you get enough calcium and vitamin D to make sure that your body absorbs the calcium.

Poor bone health not only results in lower energy levels, acute pain and other chronic discomforts, it is also known to take the form of serious conditions such as rickets and osteoporosis. This is why it is necessary to include the required nutrients in your diet.

A human adult needs a serving of 700mg of calcium a day. Several food items contain calcium and vitamin D in traces but here are ten food items that are best foods for strong bones.

Best Foods For Strong Bones


There are several reasons to consume yoghurt in your everyday diet. Yoghurt is fortified with vitamin D. if you consider one serving of plain yoghurt, which is three-quarters of a cup, contains 260 to 275 milligrams of calcium which makes about 30% of your daily intake.

Best Foods For Strong Bones

Most people tend to believe the myth that greek yoghurt since it is more condensed, contains more calcium than a serving of plain yoghurt, but that is untrue. While straining out the extra yoghurt does make greek yoghurt thick, it increases the amount of vitamin D and protein present in the food but reduces the amount of bone-strengthening calcium. A serving of Greek yoghurt contains 180 to 212 milligrams of calcium.


If you follow a vegan diet then most of the food listed as best foods for bones might not suit your lifestyle. Tofu, on the other hand, is a vegan alternative to all the other food items that provide the body with calcium and bone-building Manganese. Research shows that tofu helps reduce bone loss and increase bone mineral density. One serving of tofu has 300-520 milligrams of protein, making it one of the best foods for strong bones.

Canned Salmon

Salmon is one of the few foods that naturally contain vitamin D and hence it is a great food item to make your bones stronger. This vitamin is essential for bone health because it helps increase calcium absorption. Canned salmon which contains bone is the best form of salmon to consume for bone strength as it contains 400-600 IU of vitamin D. This means that 2.5 gram of salmon with bones contains about 200 milligrams of calcium.


Prunes are dried plums which are a dry food item that can be carried anywhere to be eaten as a snack when you feel a hunger pang. A daily serving should comprise of 5-6 prunes. They have antioxidant properties that signal the cells to increase bone formation. It prevents bone loss and is a good source of vitamin K which is beneficial for bone metabolism.

Best Foods For Strong Bones

Low-Fat milk

Low-fat milk contains several nutrients. and a generous amount of minerals that make the bones stronger. Milk also contains magnesium, vitamin D and phosphorous that support calcium absorption. Soy milk can be used as an alternative to cow milk for people with a vegan lifestyle. One cup of cow or soy milk contains approximately 300 milligrams of calcium. This makes for half your daily serving of calcium.


Cheese is a great source of calcium. However, this does not imply that you can consume as much cheese as you want. Cheese contains a lot of fat and carbohydrates as well. This is why it should be used diligently if it is consumed every day. 1.5 ounces of cheddar cheese contains 200 milligram of calcium which is equivalent to 30% of your daily calcium intake. This is a sufficient amount of cheese as far as your daily meals are concerned. It also contains a fair amount of proteins that help keep you fit.


These are tiny fish that are sold as a canned food item. They have high levels of both vitamin D and calcium. They look odd and have a savoury taste but they can be blended with a serving of pasta or used to make a delicious salad. One serving of sardines contains about 380 milligrams of calcium. They have more calcium serving than virtually any other food item.

Best Foods For Strong Bones


Although eggs contain only 6% of your daily vitamin D requirement, they are very quick to cook and easy to get. They are a versatile cooking ingredient and can be added to various dishes.they can be boiled, or cooked to make an omelette or a sunny side up. The egg yolks do contain a fair amount of calories but they contain a much higher amount of Vitamin D compared to the egg whites.


Another great vegan option to get your daily dose of calcium. Only one cup of spinach contains about 25% of your daily dose of calcium content. They also contain fibre, iron , vitamin A as well as a fair amount of oxalates that help bind the calcium and hence aid in the absorption of calcium to your bones. This makes it one of the best foods for strong bones.

Best Foods For Strong Bones


Tuna is another fatty fish which is a good source of vitamin D. Three ounces of canned tuna contains 154 IU or about 39% of your daily dose of vitamin D. they also contain a generous serving of omega 3 fatty acids and hence help the body absorb the calcium that is being consumed.

This is a really tasty fish that can be cooked in numerous ways. It will be very easy for you to implement tuna in your diet. 3 ounces of tuna contains about 200 milligrams of calcium which makes for about 25% of your daily calcium requirement.


You can add all of these best foods for strong bones to your daily dose. Considering each one of these food items has at least 200 milligrams, one serving of any of these items can be added to each one of your meals to make sure you consume enough calcium to keep your bones healthy and maintain your bone growth.

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