Including foods rich in calcium and Vitamin D is one of the best and most effective ways to boost your bone health, as per the NHS (2), (3).Have a look at the 12 foods that can improve your bone health and combat osteoporosis. Keep reading.
12 Bone Strengthening Foods
Here are the best foods that can help strengthen your bones:
1. Yogurt
Yogurt is a good source of probiotics, calcium, potassium, and vitamins D, A, and folate. Scientists have found that consuming yogurt on a daily basis can help prevent fractures (1). If you have weak bones, it is best to consume yogurt fortified with calcium. Consume about three servings of yogurt per day. You can add it to your smoothies or breakfast bowl, make salad dressings, or add it to fruit salads.
2. Milk
Milk is another primary source of calcium, phosphorus, potassium, and vitamins A and D (2). You can keep your bones strong by consuming cow milk. You can also drink milk that’s fortified with calcium and vitamin D. However, avoid it if you suffer from lactose intolerance. Consume about 2 glasses of milk per day.
3. Dark Leafy Greens
Dark leafy greens like spinach, kale, arugula, lettuce, and chard are great sources of calcium, antioxidants, and vitamins C and K (3). Consuming at least three different types of dark leafy greens every day can help you get stronger bones and strengthen your immunity. Consume 3 cups of three different dark leafy greens per day.
4. Cheese
Cheese is made from milk and is hence a great source of calcium. It is also a great source of vitamin A, vitamin B12, zinc, and phosphorus (4). By consuming cheese on a regular basis, you will not only add flavor and taste to your food but also protect your bones from becoming brittle. If you are lactose intolerant, you can consume cheddar cheese that contains negligible or no lactose at all. Consume about ½ -1 ounce of cheese per day.
5. Fish
Fish like sardines, tuna, catfish, and salmon are whole food sources of vitamin D. Vitamin D helps promote bone mineralization. And without vitamin D, your bones will not be able to absorb calcium (5). Consume 3 oz of fish per day. It is best to have it grilled or baked for lunch or dinner.
6. Eggs
Egg yolks are a great source of fat-soluble vitamins like vitamins D, A, E, and K. Vitamin D is essential for calcium to get absorbed and improve bone health. Make sure you consume whole eggs instead of just the whites. Consume two whole eggs per day.
7. Fortified Cereals And Juices
Calcium-fortified cereal bars and juices are an excellent way to pump up your body’s calcium levels. You can buy calcium-fortified orange juice and have it with your breakfast. Or eat a fortified cereal bar before or after your workout or if you have missed your breakfast. Consume 1-2 servings of fortified juice or cereal per day.
8. Almond Butter
Almond butter is a great source of protein and calcium (6). This vegan butter is low in cholesterol, tastes rich and good, and protects your heart. You can add almond butter to smoothies, breakfast bowl, and desserts. Consume 1-2 tablespoons of almond butter per day.
9. Broccoli
Broccoli is a cruciferous vegetable that is known for its many health benefits. It is loaded with calcium, vitamin C, potassium, phosphorus, folate, and vitamin K (7). Consuming broccoli on a daily basis can help you get strong bones and teeth. It also helps you lose weight and fight high blood pressure, cancer, and diabetes. Consume 1 serving of broccoli per day.
10. Seeds
Seeds are the best sources of calcium (8). They are also rich in proteins, dietary fiber, healthy fats, phosphorus, iron, and potassium. You can consume flaxseeds, sunflower seeds, melon seeds, pumpkin seeds, and sesame seeds by adding them to your breakfast bowl, smoothies, salads, or egg and avocado toast. Consume 1-2 tablespoons of seeds per day.
11. Nuts
Nuts are loaded with healthy fats, omega-3 fatty acids, and protein. Scientists found that consuming mixed nuts every day could help improve your overall health as well as bone health (9). You can eat nuts whole or crush them and add to smoothies, breakfasts, and salads. Consume a handful of mixed nuts per day.
12. Beans
Beans are basically legumes. They are not only great sources of protein but are also rich in calcium, phosphorus, potassium, and omega-3 fatty acids. Scientists have confirmed that consuming legumes can help prevent bone loss (10). Consume bean sprouts, lentils, kidney beans, garbanzo beans, and cowpeas. Have ½ -⅔ cup of beans per day. These are the best foods to consume to prevent bone loss and build strong bones. But there are certain foods that you should steer clear of so that the bone strengthening foods give you quick results. Take a look at the list of foods you must avoid.
Foods To Avoid
Avoid the following to build strong bones:
Very Low-Calorie Diets
Very Low-Calorie Diets (VLCD) allow the dieters to consume about 500 calories, which means you will lose out on a significant amount of nutrients. If you continue being on a VLCD for several days, your bones and muscles will become weak. Avoid VLCD when you can lose weight by consuming healthy foods in adequate amounts and exercising.
Salty Foods
Avoid salty foods, such as fries, chips, fried chicken, salami, and sausage, if you suffer from osteoporosis. Scientists found that high amounts of salt negatively impacted the bone health, irrespective of calcium supplementation (11).
Alcohol
Consuming alcohol in excess can lead to lower bone mineral density. Several studies prove that heavy drinkers are at higher risk of being osteoporotic than light drinkers or those who don’t drink at all (12), (13).
Caffeine
Caffeine is typically found in teas, coffees, and a few energy drinks. Consuming too much caffeine per day can deteriorate the health of your bones and make them prone to fractures (14).
Soft Drinks
Soft drinks are not good for you in any way. And here’s another proof! Scientists found that colas or soft drinks could cause renal damage, which, in turn, could damage your bones (15). Which fruit is best for bones? Fruits rich in potassium, magnesium, vitamin K and vitamin C such as papaya, berries, oranges, pomegranate, dates, figs, kiwi, and grapefruit are good for bone health. Is banana good for bones? Yes, banana is good for bones as it contains potassium, magnesium and some amounts of vitamin C and B vitamins, which contribute to bone health. Is cashew good for bones? Yes, cashews are good for bones as they contain magnesium and manganese, two minerals that help in bone density and osteoporosis prevention.
