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Bone Strengthening Foods – Know The Quickest Way To Build Strong Bones Without Drugs!

Building strong and healthy bones right from childhood is the secret for preventing some of the common bone diseases that may occur in the future. Apparently, what you eat is what you gather! So, consuming these bone strengthening foods and making time for some simple exercises is the easiest way to increase bone strength naturally!

Bone strengthening foods

Never Miss These Minerals If You Are Looking For Improving Bone Strength.

Calcium and Vitamin D! Making sure that you gather plenty of these vitamins from your regular diet is enough to build a great bone density.

Greater is your calcium intake, greater will be your bone density. But what if you are taking enough calcium and it is not getting properly absorbed by your body. So, for a better absorption of calcium, you need adequate amounts of vitamin D.

You will also require phosphorous-rich foods for strengthening your bones. Do not miss foods high in phosphorous that are going to be an added advantage in increasing your bone density.

How Much Calcium & Vitamin D Does Your Body Require For Building Strong Bones?
Age Reccomended calcium intake (RDA) (mg per day)
1-3 years 700
4-8 years 1000
9-18 years1300
19-70 years1000
Above 71 years1200
14-18 years (Pregnant and breast feeding) 1300
19-50 years (Pregnant and breast feeding)1000

People of all age groups starting from 4 years until 70 years require 600 International units (IU) of vitamin D per day. People above 70 years of age require 800 IU of vitamin D per day.

10 Bone Strengthening Foods And How They Increase Your Bone Density

Here are the best foods that you can choose to upgrade your calcium and vitamin D intake.

1. Milk


Being a rich source of calcium and proteins, milk is the best-recommended source for improving bone strength.

Drinking 1 glass of milk which is around 200 ml gives 240 mg of calcium. Set a goal of drinking 2-3 glasses of milk per day so that you gain a maximum of 720 milligrams of calcium per day.

In addition to this, milk is a great source of vitamin D which aids in an easy absorption of calcium.

A glass of milk during breakfast and a warm glass of milk before going to bed can enrich your body with enough calcium. Doesn’t it seem the easiest way to strengthen your bones!?

If you dislike milk, no worries! There are other interesting food choices through which you can gain ample amount of calcium.

2. Nuts


Small things make a big difference! Making a habit of eating at least 7-8 almonds, early in the morning not only has a huge positive impact on your bone strength but also helps in reducing sugar levels, lowering the blood pressure and reducing cholesterol levels.

This is probably the best way to lose weight without losing your bone density because apart from nourishing your body with 25% of daily calcium requirement, almonds can reduce your hunger pangs and keep you up for a long period.

You can also rely on other nuts throughout the day like hazelnuts, brazil nuts, and pistachios.

3. Seeds For Bone Strength

Seeds For Bone Strength

Though seeds appear tiny and minute, the nutrient-rich property of these minuscule seeds is probably irreplaceable. These are tiny little snacks packed with abundant nutrients that our body needs utmost!

The best varieties of seeds that can give you decent amounts of calcium are sesame seeds, flax seeds, poppy seeds, celery seeds and chia seeds.

Consuming 1 cup of Sesame seeds helps you to meet 140% of your daily calcium requirement. In fact, these are the best replacement for chips and other fried snacks that are only to add extra calories.

Interestingly, these are available in their roasted form so as to appease your taste buds. Keeping a pack of these crunchy seeds handy and chewing them at regular intervals can provide your body with fibres, proteins, healthy fats and antioxidants.

4. Why Are Leafy Greens The Best Food For Strong Bones?

Why Are Leafy Greens The Best Food For Strong Bones

Leafy greens make it to the best food for healthy bones but you must be aware of this seemingly surprising fact about spinach.

Though spinach contains calcium, it also contains oxalates which can bind to the calcium thereby not letting the calcium to get absorbed by your body. Also, consuming more spinach is known to cause kidney stones because of its high oxalate content.

Some best leafy greens that you can choose as bone strengthening foods include collard greens, kale, cabbage, okra and broccoli.

One cup of cooked, boiled and drained collard greens can help you meet 27% of your daily calcium requirement.

Ensure that your plate is filled with at least one of these leafy greens to beat calcium deficiency and promote a good bone density.

5. Amaranth – A Great Source Of Calcium Than Milk

Amaranth – A Great Source Of Calcium Than Milk

You will be surprised to know that the calcium content of this pseudocereal outweighs the calcium content in milk. Just 100 grams of amaranth contains 159 milligrams of calcium.

One cup of uncooked amaranth grains can help you meet 31 % of your daily calcium requirement. The best nutritional aspect of amaranth is that it is a great source of phosphorous which provides you with as much as 1075 milligrams of phosphorous which meets 108% of your daily phosphorus requirement.

Studies have proved that consuming a good amount of phosphorous has reduced the chances of osteoporosis. The fact that amaranth contains both phosphorous and calcium make it one of the amazing bone strengthening foods.

You can also cook some delicious recipes out of amaranth leaves to make the most of their nutritional properties if you dislike consuming the seeds.

6. Cheese


If you are a cheese lover like me, you will love the fact that cheese is full of calcium which makes it the best food good for bones and joints.

But, you must also be aware of the fact that not all kinds of cheese fetch you with the same amount of calcium and that the calcium quantity varies according to the variety of cheese that you choose!

1 cup of shredded mozzarella cheese helps you meet 57% of your daily calcium requirement while other sources like Swiss cheese and cheddar help you meet 104% and 95% of daily calcium requirements.

Before you start grating your favourite ingredient all over your recipes, ensure that you do not consume more than 1000 milligrams of cheese per day which may otherwise result in an accumulation of cholesterol in your arteries.

You can occasionally opt for cheesecakes or pair cheese with some fresh and healthy fruits such as apricots, plums, cherries, apples, dates, and figs to make the best use of cheese as food for strong bones.

7. Sardines


The most prominent nutrient property of fish is that these are the richest source of omega-3 fatty acids which also play a major role in increasing the bone density.

They are a rich powerhouse of the two important minerals calcium and vitamin D that are very much essential for building strong and healthy bones.

One cup of drained sardines which weighs around 150 grams provides you with 57% of your daily calcium requirement.

Apart from this, it fulfils 73% and 101% of your daily phosphorous and Vitamin D requirements respectively.

Sardines are great anti-inflammatory foods that can reduce the inflammation caused due to the bone and joint problems.

Since sardines are a great source of calcium, phosphorous, zinc, vitamin D and omega-3 fatty acids, all of which are required for strong bones, there is no doubt in stating that sardines make one of the best foods to increase bone density.

8. Yoghurt For Strong Bones

Yoghurt For Strong Bones

Relishing a fresh cup of yoghurt helps you meet 30% of your daily calcium requirement. The best way to acquire a high bone density is to include yoghurt into your regular diet as a post-lunch dessert.

You can top yoghurt with dry fruits such as raisins, dried plums, dried pears and apricots because these fruits are also a great source of calcium.

This can also keep your gut healthy and clean because of the good bacteria called probiotics present in yoghurt. Studies have proved that a regular consumption of yoghurt can reduce the overall risk of osteoporosis.

Prefer plain, organic, whole milk yoghurt and top this with fresh fruits like berries so as to make them the best bone strengthening foods.

9. Are Beans The Best Food For Healthy Bones?


Beans are not the richest source of calcium but they make it to a great source of proteins which are essential for building muscles and strong bones.

They, however, fulfil 6% of your daily calcium requirement and also contain good amounts of phosphorous, magnesium, potassium and zinc which altogether makes them the best food for strong bones.

The best beans and legumes that you can consume are chickpeas, adzuki beans, lentils, mung beans, edamame, kidney beans, pinto beans, black beans and soybeans.

You can pair these beans and legumes with other calcium-rich leafy greens like collard greens, broccoli or kale to enjoy a tasty and bone strengthening treat!

10. Eggs


Consuming eggs for your breakfast is probably the best way to improve bone strength but you have to keep in mind that it is the egg yolk that is more nutritious and healthy rather than the egg white.

They contain good amounts of calcium, phosphorous and more importantly vitamin D (in the egg yolk) which is why you must prefer boiled eggs to make the best use of eggs as a food for strong bones.

2-3 medium-sized eggs per day taken along with other bone-strengthening foods can increase your bone mass and keep you away from osteoarthritis and other common bone disorders.

How To Increase Bone Strength Naturally With Exercise?

Foods are to be given the topmost priority when it comes to improving your bone strength because it is the prominent minerals like calcium, phosphorous, Vitamin D, zinc and magnesium we obtain from foods that add mineral density to your bones and make them strong.

But, the secret to building strong and healthy bones also lies in various activities that you take part in which are going to have a great positive impact on your bone health!

Don’t worry, you do not have to perform any hardcore exercises to improvise your bone strength. Like muscles, your bone becomes much strong when subjected to exercise.

Apart from including the above-mentioned foods to increase bone density, you can also make some simple lifestyle changes to enhance your overall bone health!

Here Is How to Increase Bone Density without Drugs!

1. Choose Stairs Instead Of Elevator

Choose Stairs Instead Of Elevator

Weight-bearing exercises are the best forms of workouts that can increase your bone strength. Weight-bearing refers to any activity that you perform against gravity.

Climbing stairs is one of the simplest activities that burn your calories and also improves your muscular and bone strength. The next time you step out of your house, remember to prefer stairs instead of escalators and elevators.

2. Go For A Morning Jog Or A Regular Walk

Go For A Morning Jog Or A Regular Walk

Walking and jogging are those activities that you perform against gravity! Walking or jogging for 45 minutes early in the morning is the best and simplest way to increase bone strength.

This can also help you lose the unnecessary fat, simultaneously helping you build great muscles and strong bones.

Motivate yourself to rise early and hit your nearby park to making your mornings active and blissful. Changing your lifestyle habits helps you build your self-esteem apart from improvising your physical stature.

3. Basic Weight Lifting Training

Basic Weight Lifting Training

If you are in your teens or twenties, basic weight lifting exercises can help you strengthen your bones.

You must keep in mind that weight training is to be done under a proper supervision for which you may have to visit a gym!

A prime advantage of hitting a gym is that you will be suggested with the best advice on the suitable food intake that may assist in promoting strong and healthy bones.

Your gym trainer may suggest you some basic weight lifting exercise such as squats and deadlifts.

Bottom Line

Bone strength depends on your food intake right from childhood and the physical activity that you get involved in that may impact your bone mass and bone density.

However, it is never too late to begin. Paying attention to your food intake, i.e. increasing your vitamin D and calcium intake, consuming foods high in phosphorous, protein-rich foods along with nutritious varieties of fish is the best way to increase your bone strength.

Indulging in other simple weight-bearing activities like jogging, walking, climbing stairs and other activities like weight lifting can help in improvising your overall bone strength within a short period of time!