The Best Foods For Stronger Bones

It is a fact of life that our bones deteriorate as we get older. With age, our bones lose density and become more vulnerable to the degenerative effects of time.

Even during adolescence, children need to consume enough quantities of calcium and Vitamin D to maintain healthy bone health. In youngsters, rickets can result from a lack of calcium in the bones, but in the elderly, osteoporosis is more likely. As the body can only absorb 500 milligrams of calcium at a time, it is important to spread out your calcium-rich food intake throughout the day.

What’s the significance of bone health, and why is it important?

While new bone is being formed, the old bone is being degraded. New bones may be formed more quickly and your bone mass rises while you are young. With a larger bone mass comes decreased risk of osteoporosis as we age.

The following are some foods that can aid in the development of stronger bones:


You may get one-third of your daily calcium needs and one-fifth of your daily vitamin D needs by eating a bowl of yogurt every day. It’s naturally high in calcium and vitamin D.


Some of the daily calcium needs can be met by drinking one-two glasses of milk each day. However, plain milk isn’t for everyone. If that’s the case, you may use it in smoothies, sauces, or even in the dough for Rotis.


Even one piece of cheese a day can help strengthen your bones. Cheese, as most of us are aware, is an excellent source of calcium and vitamin D.


Protein, calcium, vitamins, and vital elements abound in the modest palak. Bones get stronger because of these factors. One-fourth of your daily calcium needs may be met with only one cup of spinach each day.

Cereal Rich in Calcium

Cereal that has been fortified with calcium is another excellent choice for building stronger bones. There are plenty of options available in the market.

Turnip Greens

This root vegetable is particularly beneficial to the health of your bones. To a certain extent, turnip greens can meet the body’s daily calcium requirements.

Soy products

Soy products are another wonderful food option for increasing bone strength. Soybeans, tofu, soymilk, and other soy products are only a few examples.


You need exposure to sunshine daily. The human body can only synthesize vitamin D, which is essential for bone health, under sunshine. Bone health is especially important for children, the elderly, expectant mothers and individuals who spend most of their time inside.

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