Super Foods for Healthy and Strong Bones

Updated on 28 November 2022

The Skeletal System, made up of bones, is a fundamental part of the human body as it provides the structure and support for every other system. Therefore, you must maintain the health of your bones and joints by doing exercises to strengthen muscles and eating a healthy diet. 

When it comes to diet, everyone knows that Calcium (Ca) is highly essential to keep the bones healthy. Moreover, Potassium (K), Magnesium (Mg), Phosphorus (P), Vitamin D, Vitamin C, and Vitamin K are some other nutrients that also play an important role in keeping your bones strong. They are some superfoods for bones that you can add to your diet to keep your bones healthy.

Foods That Keep Your Bones Healthy

Some of the top foods for healthy bones and to make your bones strong include:

1. Green Leafy Vegetables

Green leafy vegetables are healthy for your bones because they are rich in calcium. These veggies include Swiss chard, collard greens, turnip greens, kale, etc. They also contain a high Vitamin K content that increases the strength of your bones.

2. Yoghurt

It is an excellent dairy food for the bones that is not only high in calcium but also has a good content of Potassium, Phosphorus, and Vitamin B12. Including yoghurt in your diet would highly improve bone health. Other similar dairy products are milk, and cheese, which can be included in your diet. 

3. Fish

Some fatty fish and most shellfish are rich sources of calcium and other nutrients to keep your bones strong. These are the superfoods that provide calcium, Vitamin B12, Vitamin D, and omega-3 fatty acids to the body. Vitamin D is crucial for strengthening bones and joints because it helps properly absorb calcium in the body. 

4. Citrus fruits

Citrus fruits, including oranges, grapefruit, lemons, etc., are excellent foods for strengthening your bones. Citrus fruits are the optimum sources of Vitamin C and help to prevent bone loss. You can also drink orange juice to provide nutrients for proper bone growth.

5. Tofu

Tofu is also a superfood for keeping your bones strong. You can get Potassium, Calcium, Iron, and Proteins by eating this plant-based food. It is a healthy food as it consists of essential nutrients for your bones.

6. Almonds

Almonds are a rich source of proteins, calcium, potassium, and other nutrients. You can drink almond milk to fulfil the demand of your body for calcium. People who cannot digest dairy products can add almonds to their diet to get enough calcium.

7. Seeds

Seeds are very nutritious, and they are rich in omega-3 fatty acids, calcium, and proteins. You can add chia seeds to your daily diet to fulfil the demands of calcium and other nutrients.

8. Dried Plums

If you want to improve the density of your bones and prevent bone loss, then you must add dried plums to your diet. Dried plums are an excellent source of calcium and potassium and help prevent fractures.


In conclusion, if you want to stay healthy and look young, you must eat a well-balanced, healthy diet. Red meat, eggs, poultry, fortified nutritional yeast, and fortified breakfast cereals are also some superfoods for your bones and are rich in calcium, phosphorus, and magnesium. You can also visit the healthcare professional or dietician for a personalised diet chart that includes the optimum amount of bone-strengthening foods.





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