7 Best Foods For Healthy and Strong Bones

As you know, calcium, vitamin D and protein are among the most important things to develop and promote healthy bones throughout your life. When you get older, your bones begin to thin out. Luckily, there are certain foods that can help boost your bone density as well as give you the maximum peak bone mass.

Following are 7 best foods to add to your diet for healthy, strong bones. Let’s check out now.

1. Sardines

Sardines contain what you need to build bone mass in your body. They are a great source of calcium and vitamin D. There are 351 milligrams of calcium and 178 IUs of vitamin D in 3.75 ounces of sardines. These salty fish are also packed with omega-3 fatty acids, which help reduce the risk of heart disease, cancer and arthritis.

2. Spinach

Sardines are not the only ways to get calcium. Another excellent source is spinach. With 245 mg of bone-strengthening calcium, one cup of cooked spinach has almost 25% of your daily calcium. In addition, this leafy green veggie is chock full of fiber, vitamin A and iron.


3. Tofu

Tofu, which can prevent breast cancer, cardiovascular disease and osteoporosis, is rich in protein. It is also high in calcium, with a half-cup serving of tofu containing 861 mg of calcium. Plus, tofu has isoflavones, which are plant-based chemicals to strengthen bone density.

4. Yogurt

Yogurt, which dates back as far as 2,000 BC, is fortified with vitamin D and contains calcium. A cup of yogurt has as much calcium as an 8-ounce cup of milk, providing a full 42 percent of your daily calcium needs. You can eat yogurt at breakfast or lunch to help build healthy and strong bones.


5. Soy milk

Soy milk is packed with both vitamin D and calcium. One cup of soy milk contains 40 IU of vitamin D and 200 mg of calcium. Besides, it is loaded with a number of vitamins and minerals in addition to protein, fatty acids and fiber.

6. Eggs

Like soy milk, eggs contain a nice amount of vitamin D that can improve bone health. Although this essential vitamin is found in the yolks only and eggs just contain 6% of your daily vitamin D, they are a quick and easy way to get it.

7. Broccoli

Broccoli, which is easily absorbed by the body, contains a lot of nutrients needed to build strong bones. This green vegetable is rich in vitamin C and fiber that helps prevent constipation. Especially, broccoli is full of calcium, with one cup of chopped broccoli having over 200mg of this mineral.