15 Foods That Helps You Build Strong and Healthy Bones

Our body is composed structurally of bones as the main and primary support. Strong and healthy bones are considered essential for everyone since weak bones make our life miserable and painful. Essential nutrients required for healthy and strong bones can be obtained through various natural foods and diets. Below in this article, we have made out time to discuss foods that help in building strong, tough and healthy bones and joints.


1. Milk

Milk has a high calcium content value. Calcium is very important for healthy joints and bones since it forms the structural part of the bones. The bones itself is made up of interlocking calcium crystals performing the role of a mechanical support. A glass of fat milk daily can give 300mg of calcium approximately. Girls and Women should drink at least two glasses of milk every day to get enough calcium required to develop strong and healthy bones. Drinking milk often saves one from several bone-related diseases such as osteoporosis in adulthood. ( Read an interesting article on 12 Common Symptoms of Menopause In Women here)


2. Yogurt

Yogurt has a lot of medical advantages. Dairy products are perfect food when ensuring that your joints and bones are healthy. If you don’t fancy drinking milk, then try eating some yogurt, it contains a similar amount of calcium as milk. Eating yogurt is a good way and manner to meet your daily requirement for calcium. 8 ounces of plain yogurt (about o.2 liters or 20cl ) contains roughly up to 450 milligrams of calcium. Also, yogurt contains so many other different supplements such as vitamin D, B, potassium, magnesium, and proteins. Vitamin D is a key segment and the most beneficial of these supplements for making the bones stronger and healthier. (Read an article on How The Immune System of The Body Works here )


3. Cheese

Cheese, which is also a well-known dairy product is a good choice when wanting to develop healthy bones and joint. Cheese is used universally as well as in bakeries. It has its own unique heavenly taste. People who don’t consume milk and yogurt can get the required dose of nutrients they want from consuming cheese. Cheese is loaded with several supplements such as magnesium, calcium, phosphorus, vitamin B and D. One ounce of Swiss cheese (approximately 30 grams) gives 200mg of calcium. Adding a little cheese to your food assists in developing strong and healthy bones. ( Read on The Importance Of Food, Water, Sleep And Exercise To Your Health here )


4. Sardines

Sardines are a very rich source of calcium and vitamin D. Calcium forms the structural part of your bones while vitamin D increases the power of your body to digest calcium. 3 ounces of sardines (about 85 grams) results in the same amount of calcium in a glass of milk. Sardines are also rich in vitamin B 12. Vitamin B12 ensures low levels of homocysteine in our body. Raised or elevated levels of homocysteine may quicken osteoporosis as well as bone degeneration. (Read on The Health Benefits of Fish Consumption here)


5. Salmon

Anyone that wants to have stronger and healthier bones is advised to take food rich in Omega 3 fatty acids and vitamin D. These are abundant in salmon. Calcium deposition and absorption into the bones is done by vitamin D while the omega three fatty acids help prevent bones and joints against damage and inflammation.


6. Spinach

Spinach, which is a vegetable is undoubtedly a good source of vitamin K, calcium, potassium, magnesium, iron, vitamin A, and folate. A cup of spinach is estimated to provide about 25% of the total amount of calcium required by the body for a day. All the nutrients listed above in spinach have a synergic contribution in building healthy bones and joints. (Read on The 5 Best Diet Tips to Improve Health here)


7. Fortified Cereals

Fortified cereals such as corn-flakes, golden morn, quaker oaths, e.t.c are good sources of vitamin D and calcium. Calcium is essential for building strong bones and joints while Vitamin D plays a major role in bone health and vitamin absorption.


8. Soybeans

According to previous research, soybeans promote your health by fighting osteoporosis which is a disease related to bone thinning. Soybean contains the natural flavones which are the antioxidants necessary for bone and joint protection. However, they are not rich in calcium so they are most valuable in fighting bone and joint degradation rather than bone creation. Soybean gives an individual good overall bone health during old age.


9. Beans

Consuming Beans has many advantages in the body, one of it is maintaining healthy and strong bones. Beans are a very rich source of protein, calcium, and other numerous trace elements. They are also a preferred choice of food because they have a low-calorie value and can be consumed in high amounts without causing much weight gain. (Read on The Benefits of Cucumber to Our Body here)


10. Orange or Orange Juice

According to research, bones and joints are made-up of collagen proteins at the central core, and this cross-link gives structural support to the bones. This is also aided by the interlocking crystals of phosphates as well as calcium. Vitamin C is needed for the formation of this fibrous collagen protein, and guess what? orange or orange juice is the easiest source of vitamin C, so if you want to build strong bones and joint, start drinking some orange juice. (Read an interesting article on The Benefits of Cucumber to Our Body here)


11. Nuts

Nuts, such as groundnuts, almond, and walnut, contain omega three fatty acids, which are polyunsaturated and powerful antioxidants, these antioxidants provide protection to bones and joints from so many diseases. The antioxidants reduce bone reabsorption through osteoclast inhibition, which is a cell that is responsible for bone matrix breakdown. They help in the prevention of inflammation and also calcium absorption.


12. Leafy Vegetables

Vegetables especially the green ones are known to possess so many nutrients and vitamins needed by the body. Dark green leafy vegetables are a good source of folic acid, magnesium, vitamin K, calcium, and potassium. They can serve as a substitute for dairy products because they provide similar nutrients. (Read an interesting article on Ways Diseases Spread in Rural Areas and How to Prevent and Control Them here)


13. Eggs

Eggs are also a necessity for the maintenance and growth of healthy bones and joints. Their contribution is due to the possession of protein, vitamin B complex as well as vitamin D which are essential when trying to develop strong bones.


14. Meat Proteins

Vitamins, collagen proteins, and calcium are the constituent of our bones. Hence, proteins are a necessity required not only for proper growth but also for the flexibility of the bones and joints. it is of utmost importance that your diet consists of high protein food like meat. However, caution should be taken since too much consumption of meat is harmful to overall health.


15. Apples

Apples contain Quercetin. Quercetin, just like Vitamin C helps in building collagen, a major component of the cartilage found in bones and joints. Apples keep the skin, cartilage, and bones healthy and strong.



So there you have it, 15 Powerful foods that help you build strong and healthy bones and joints, make sure you take good advantage of this information. Best of luck.


If you find this Article interesting, please “Like” and “Share” it on Facebook and Twitter by clicking the buttons below. Also, don’t forget to drop a comment. Thanks

Spread the love by sharing this post
  • 1

Leave a Reply

Your email address will not be published.