Diet to Make Your Bones Strong

Bones are very important part of body as it supports every move of the body. Bones consistently go through the process of breaking down and rebuilding. So, to maintain strength bones, a constant supply of nutrients is required. The building ability of the bone decreases as we age therefore the risk of osteoporosis or debilitating fractures and breaks increase. It is essential to take good diet to make the bones stronger. Refer the article to know the foods that make the bones strong.

Diet to Make Your Bones Strong

There are total 206 bones in the human body which are categorized into 5 types such as long bones, short bones and flat bones, irregular bones and sesamoid bones. Bones have 11 main functions in the body. Bones are strong and hard as well as have a multifaceted internal and external structure. Among all bones in the body, femur is the biggest bone. Diet must contain lots of calcium, magnesium, protein and vitamins B, D, and K. Along with diet, perform exercise daily and decrease caffeine consumption as well as high-protein animal foods to make the bones strong.

Foods that make the bones strong

Dairy products:

Dairy products such as cheese, butter, ice cream, milk, yogurt, etc are rich in calcium and are easily digested and absorbed by the body. 8 ounces of fat-free milk, 1.5 ounces of cheddar cheese and fat-free plain yogurt provide 30% of daily calcium requirements. Fat-free plain yogurt also provides 20% of vitamin D for the day. People who are lactose intolerance can consume fortified soy milk to fulfill their daily calcium and vitamin D necessities. Fortified soy milk provides 400 mg of calcium which is more than dairy milk.


Green leafy vegetables such as spinach, fenugreek leaves and drumsticks are rich sources of calcium and magnesium. Other vegetables such as turnip greens, romaine lettuce, green beans, summer squash, Brussels sprouts, kale, celery, broccoli, cabbage, asparagus, fennel, and crimini mushrooms provide tons of nutrients to your bones. 1 cup turnip greens provides 200 milligrams of calcium, ½ cup Chinese cabbage provides 30% of daily calcium requirements while 1 cup spinach provides 25% of daily calcium requirements.

Herbs and spices:

Bone-building herbs are the small but tasty way to boost the calcium. Just add herbs such as basil, thyme, Alfalfa, dill weed, cinnamon, barley grass, oregano,nettle, peppermint leaves, dandelion root, garlic, oregano, rosemary and parsley to flavor food. You can add herbs and spices to soups, casseroles, stir-fries, salads or the dressings to insert more nutrients. Before adding herbs to the diet, ask the doctor.


Beans are rich in calcium and protein. Beans such as black beans, soybeans, black-eyed peas, kidney beans, pinto beans, white beans, or baked beans make your bones strong. You can add beans in stews, casseroles, chili or soup. Snack can also be made from the beans.


Fish is another food that contains good amount of calcium and vitamin D. Fish such as sardines, catfish, salmon, shrimp, tuna and cod are very good for strong bones. Fish also contains omega-3-fatty acids which help to prevent heart attack and stroke. You can add fish to salads and pasta. 1 serving of sardines provides 30% of daily calcium requirements while 3 ounces of canned tuna provides 39% of daily vitamin D requirements.


Nuts are another food that makes the bones strong. Nuts contain protein, potassium and calcium. Nuts such as peanuts, pine nuts, almonds and pistachios help build strong bones. Other nutrients are also contained by the nuts. Add these nuts in your diet.


Eggs are good source of calcium and protein. You must eat the yolk because it contains vitamin D. Egg yolk provides 6% of daily vitamin D requirements.

Wheat germ and seeds:

Wheat germ and seeds are also great food that makes the bones strong. Wheat germ and bran are rich in phosphorous so you must add them to the cereal in the morning. Seeds such as sunflower seeds are also high in phosphorous so add them to salads, cereal or snack.

Video of Strong Bones: Tips for How to Boost Calcium Intake from youtube:

Leave a comment