Things to eat to boost your bone health

Things to eat to boost your bone health.

Maintaining good health is of utmost importance for every part of our body. Be it our internal organs or skin or bones. It is not necessary only good work out or exercises will make your body fit and fine, a good diet is equally significant.

Bones along with exercise needs certain kind of nutrients to keep them healthy and growing. Your bones grow and consuming the nutrients to the fullest till the age of 30.

It is extremely important to increase enough bone mass till the age of 30 posts that your bones will be weaker to incorporate nutrients to their fullest. Poor bones can cause various conditions such as osteoporosis and rickets.

Read on to know the best foods to eat to keep your bones strong and healthy


Things to eat to boost your bone health

Most vegetables are a rich source of vitamin C which is important for bones. They work as antioxidants to protect bones from damages.

Cruciferous vegetables like kale, broccoli, cauliflower, turnip leaves are rich in vitamin K and good in calcium which promotes strong bone health.

Bones need calcium to become strong, Spinach is the best source of calcium through vegetables.


Any kind of beans like kidney beans, black-eyed beans are good for bone-building because they have lots of nutrients like magnesium and calcium.

High fiber is another beneficial quality of beans for healthy bones.

1 cup of black beans has 84 mg of calcium and good amounts of phosphorus and magnesium. Add more of these in your meals for healthy bones.

Seeds and Nuts

seeds and nuts, bone health

Seeds provide you with large amounts of magnesium, calcium, and phosphorus to promote bone health.

Many seeds have fiber in them and are good options for vegetarian diets because it has omega-3 fatty acids too. Instead of fish, you can have nuts and seeds.

Flax seeds, chia seeds, sesame seeds, pumpkin and sunflower seeds, just one ounce of these and you have your recommended dose of magnesium and calcium.

Nuts too have healthy fats and the oils present in them good for the bones.

Vitamin D rich food

Things to eat to boost your bone health

Fatty fishes like salmon, tuna, Indian sardines, Indian Mackerel, tuna provide with the sunshine vitamin-Vitamin D.

Vitamin D is fat-soluble and good for bones. Yet many types of research show that almost 50% of the world’s population is vitamin D deficient. Exposure to the morning sun is as much important as consuming these foods.

Whole grains

Fortified foods like cereals and whole grains have more amounts of calcium and vitamin D

Whole grains are good non-dairy option for bone health.

Cereals make a good breakfast what better than a good source of vitamin D and calcium in the morning.


Things to eat to boost your bone health

Dairy products are the best way to boost your bone health. Milk, yogurt, cheese are good sources of calcium. It strengthens the bones and gives them a good structure.

Full fat or non-fat dairy products both can help you strengthen your bones. If weight is a problem for you choose non-fat dairy products.

One glass of milk gives you about 125 mg of calcium, which is 1% fat. On average this is good enough.

Other activities to improve bone health

Strength train and weight-bearing exercise, with expert advice exercise and improve your bone density.

Vitamin D, exposure to the morning sun activates vitamin D which helps bones to absorb calcium from food.

Calories are important for bones; low-calorie diets can cause your metabolism to slow down and bone weakening.


Along with eating all this food, it is necessary to engage in physical activities and work out for good bone health. But adding these foods to your daily meals is essential to bring out the best benefits.


About the author

Anjali Patel

View all posts


Leave a Reply

Your email address will not be published. Required fields are marked *