12 Foods To Eat For Strong Bones

healthy eating tips

Bones play a vital role in the overall functioning of your body. From body movements to building a strong frame to protect vital body organs, bones are necessary for human body. Bones do a great job in keeping your whole body and every move intact. With the exception of teeth, bones are invisible. It’s no surprise we take them for granted.

If we had no bones in our bodies, we would just fall down like a big glob of jelly.

You need to take care of your bones. We are usually unable to figure out we have problem in our bones unless we actually break one – and then, it’s too late to take action to prevent the problem.

Healthy eating tips

Your bone health comes down to two main nutrients – Calcium and Vitamin D. Calcium is responsible for building bones and teeth structure, where Vitamin D enhances bone growth and calcium absorption. These nutrients are significant early in life, but they may also play an important role as you age. Developing healthy habits is necessary to maintain a balance in your life.

People, who have been diagnosed with osteoporosis, need to get enough amounts of these nutrients to prevent fractures and slow the disease. Though there are many medicines available in the market today which provide you the right amount of Calcium and Vitamin D, foods are a great and natural source of these nutrients.

Following certain healthy eating tips can help you consume your daily calcium and vitamin D intake.

1. Yogurt

Healthy eating tips

Yogurt is the oldest culinary product that significantly offers more calcium than milk. According to a recent study by ODS, a large bowl of yogurt satisfies a complete 42 percent of your daily calcium requirement. However, the levels can differ extensively from one type of yogurt preparation to another. For an instance, a cup of fruit yogurt tends to have less calcium as compared to plain yogurt. So, make sure you eat the right type of yogurt to make the most of it.

2. Milk

Healthy eating tips

There is a reason milk is so important for children. A full glass of milk gives your 30% of your daily calcium intake. Choose a fat free milk to double the benefits.

3. Cheese (swiss cheese and cheddar cheese)

Healthy eating tips

As a matter of fact, cheese is another diary food which is which it is another good source of calcium. But just because it’s rich in calcium doesn’t mean you can have it as much as you want. A small piece of cheddar or swiss cheese contains same amount of calcium as that of a glass of milk.

4. Eggs

Healthy eating tips

Eggs are not only a good source of protein but also calcium. They also satisfy 6% of your daily vitamin D needs. They are absolutely one of the simplest and quick ways of getting the daily requirement of calcium and vitamin D.

5. Salmon

Healthy eating tips

Salmon is rich in omega-3 fatty acids, an ingredient of keeping your heart healthy. A 3-ounce of salmon meat mixed with salmon bones provides 100% of your daily vitamin D intake. Buy canned salmon to go cheap on your pocket!

6. Spinach

Healthy eating tips

You probably know spinach is a great source of iron but did you know you get 25% of your daily calcium, vitamin A, and fiber intake from only a bowl of cooked spinach? Spinach is a great alternative for those who don’t eat dairy products.

7. Fortified cereal

Healthy eating tips

Love breakfast with cereal? Well, turn out cereal is more than just a convenient breakfast option. Certain cereals are now fortified that are full of calcium and fiber. So grab a bowl of cereal and enjoy it while consuming sufficient amount of calcium.

8. Collard greens

Healthy eating tips

Collard Greens is another non-dairy product which is full of calcium. Over 25% of daily calcium can be consumed with just a cup of cooked collard greens. Also, you can consume it by adding it to your favorite dish.

9. Orange juice

Healthy eating tips

We know juices are good for health, but they can actually boost the intake of calcium + vitamin D. Though they don’t have vitamin D or calcium in them, it’s usually fortified to contain these nutrients. In addition, a study has shown that orange juice contains ascorbic acids which help in increasing calcium absorption.

10. White beans

Healthy eating tips

Satisfy your daily calcium needs with white beans. Make a main course dish or simply add it in your paste recipe. Your bones are definitely going to love it!

11. Sesame seeds

Healthy eating tips

Apart from being a hamburger bun decoration, sesame seeds are a great source of calcium. They also prevent cancer, and help in reducing inflammation and blood pressure. Add it in your favorite dish or use it in a salad.

12. Soya milk

Healthy eating tips

Soya milk is a great alternative for those who are lactose intolerant. In addition, it is a better source of protein than regular milk. Add to tea or coffee or take it with a bowl of cereal, it is definitely going to be your regular affair.

Following healthy habits does not have to suck. However, these healthy eating tips won’t do any good to you unless you develop healthy eating habits.


According to WebMD, You need this much amount of calcium intake in your daily life.


  • Children 1-3 years old: 700 milligrams (mg)
  • Children 4-8 years old:1,000 mg
  • Children 9-18 years old: 1,300 mg
  • Adults 19-50: 1,000 mg
  • Women 51 to 70:1,200 mg
  • Men 51 to 70:1,000 mg
  • Women and men 71 and over: 1,200 mg

Vitamin D

  • Age 1-70: 600 IU
  • Age 71 and older: 800 IU



Nirdosh Kataria
Nirdosh Kataria is an experienced and passionate health blogger who believes in leading a healthy lifestyle and also promotes it among others. When not stuck in front of a keyboard, she can be found traveling and exploring.

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