Top 8 Foods For Healthier And Stronger Bones

A healthy set of bones provides structure to the body and also protects the internal organs and anchors the muscles. At the same time, strong bones are required for good posture, balance and strength. To enjoy strong bones, certain key nutrients are required, such as calcium, and vitamin D. There are many healthy foods that promote healthy and strong bones and reduce the chance of achy joints, inflammation, arthritis and other bone-related health problems. When you eat the right type of foods, you can enjoy better bone mass and density at any age and strong bones throughout your lifetime.


  • 1. Milk
  • 2. Cheese
  • 3. Eggs
  • 4. Yoghurt
  • 5. Sesame Seeds
  • 6. Spinach
  • 7. White Beans
  • 8. Salmon

  • 1. Milk

    Calcium is the most essential element for strong bones, and the best source of calcium is undoubtedly milk. Milk also contains potassium, magnesium, riboflavin, phosphorus, and vitamins D and B12. All these nutrients are important for healthy bones. Adults should drink two glasses of milk daily. Children and teenagers can benefit from drinking more milk. This also includes include breakfast. Depending upon your preference, you can choose skim, low-fat or whole milk. Those who do not like the taste of milk can blend it into a smoothie, or even have it with their cereal (as most people do).

    milk for healthy bones

    2. Cheese

    Cheese is loaded with a good amount of calcium, along with vitamins D, A, B12, potassium, magnesium, riboflavin, phosphorus and protein. All these nutrients are needed for strong bones. Also, cheese is an excellent source of calcium for people who are lactose intolerant. Just a small amount of cheese eaten regularly will support your bone health. You can have cheddar, Swiss, mozzarella, goat, Parmesan and cottage cheese.

    cheese for healthy bones

    3. Eggs

    Eggs contain a nice amount of vitamin D as well as protein and can improve bone health. Vitamin D is found in the yolks only. This is great to have with your breakfast or even as a snack it can be eaten either fried, scrambled or boiled.

    eggs for healthy bones

    4. Yoghurt

    Yogurt contains a good amount of calcium, vitamins D, A and B12, potassium, magnesium, riboflavin, phosphorus and protein. So, include at least a cup of yogurt in your daily diet. If you are not a fan of milk, here’s another interesting reason why yogurt is good for you. Milk tends to acidify the body’s pH, which in turn, causes the body to release calcium from the bones to neutralize the acid. Yogurt, on the other hand, being a fermented dairy product, works as an acid neutralizer and does not have the calcium leaching effect. Those who are health conscious can choose fat-free plain yogurt daily. Greek yogurt, however, may not be too healthy for your bones because Greek yogurt varieties, while high in protein, generally do not contain adequate levels of vitamin D and often have less calcium than traditional yogurts.

    yoghurt for healthy bones

    5. Sesame Seeds

    Sesame seeds contain various nutrients for bone health, such as calcium, magnesium, phosphorus and vitamins K and D. You must daily consume at least one-fourth cup of these crunchy seeds, in roasted or dried form. You can sprinkle some sesame seeds on cooked vegetables, toss them into your favourite salad, and add them to stir-fry vegetables. If you do not like the nutty taste of the seeds, you can try sesame butter. Along with sesame seeds, you must also include flaxseeds in your diet.

    sesame seeds for healthy bones

    6. Spinach

    Spinach is another easily available vegetable that is high in calcium content. Plus, its vitamin K content helps retain calcium in the bone matrix. Along with calcium, spinach also contains a good amount of fibre, iron, potassium, magnesium and vitamins A and C. This dark green leafy vegetable can be grilled, boiled or eaten raw. It makes a good addition to salads, sandwiches, appetizers and cooked dishes like quiche and lasagne. Along with spinach, Chinese cabbage, kale, broccoli and cauliflower will help you enjoy better bone health.

    spinach for healthy bones

    7. White Beans

    White beans are another superfood for healthy bones. This legume contains a good amount of calcium, protein, fibre and minerals like magnesium, phosphorus and potassium. Depending on the type of white beans, one cup of cooked beans can provide a good amount of calcium to promote healthy strong bones. You can include white beans in soups, salads, stews, bean spreads and dips, casseroles and baked vegetables. Along with white beans, you can nourish your bones by eating pinto beans, navy beans and black beans.

    white beans for healthy bones

    8. Salmon

    Salmon is a type of fatty fish that contains a wide range of bone-boosting nutrients including calcium, protein, vitamin D and omega-3 fatty acids. Both vitamin D and omega-3 fatty acids help increase the absorption of calcium in the body. Regular consumption of salmon helps improve bone density and bone accumulation. At the same time, salmon is good for heart health.

    salmon for healthy bones