7 Healthy  to Consume for Stronger Bones

Charlotte Miller

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7 Healthy  to Consume for Stronger Bones

The bones have a crucial role in our lives. Structure, organ protection, muscle anchoring, and calcium storage are just a few of the functions of bones in the body. It’s essential to have strong and healthy bones during childhood and adolescence, and you may also safeguard your bone health as an adult. 

There are many ways to maintain healthy bones like exercising, having a good lifestyle, and more. But one of the main things you need to do is eat healthy foods rich in vitamins that can help your bones strong. Like a stick of butter rich in calcium, which is crucial to your bones. Here are some of those foods that you can consume!

1. Milk and Dairy Foods

Dairy products are high in calcium, and since your bones retain 99 percent of the calcium in your body, eating more dairy equals stronger bones. Fat-free milk, low-fat milk, and other lower-fat dairy products are suitable for adults. Releasing some fat does not lower the amount of calcium in a dairy product.

Some other dairy products you may consume are butter, cheese, ice cream, yogurt, and condensed and dried milk. According to the National Institutes of Health, they’re high in calcium, which is an essential vitamin for bone strength and structure.

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2. Green Leafy Vegetables

Several minerals that support bone health, such as vitamin K and calcium, are found in leafy green vegetables, known as cruciferous vegetables. These nutrients, as previously said, play a part in enhancing bone health. Vitamin K teams with calcium aid in the formation of strong bones. Vitamin K deficiency has a possibility of having osteoporosis and fractures.

Spinach, turnip greens, kale, cabbage, and broccoli are cruciferous vegetables. All of these veggies will help you to have perfect healthy bones. So what are you waiting for? Eat your greens!  

3. Beans

Beans, such as edamame black beans, kidney beans, and pinto beans, are high in magnesium, calcium, and phosphorus, which help to create strong bones.

Beans are also high in fiber and protein, which may benefit those who follow a plant-based diet. Dissident to popular belief, a plant-based diet that emphasizes minimizing animal products such as meat and dairy while increasing plant items such as produce has no detrimental effect on bone health.

Beans can help you fulfill your calcium objectives while also providing other nutrients. For example, a cup of black beans has 84 milligrams of calcium and is high in magnesium and phosphorus.

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4. Nuts

Nuts also include calcium, magnesium, and phosphorus, which are beneficial to bone health. Magnesium aids calcium absorption and bone mineralization. Meanwhile, phosphorus is an essential component of bones; your bones and teeth contain about 85 percent of the phosphorus in your body.

Walnuts, peanuts, and pecans are among the many nut species available, but almonds are usually a safe pick. One ounce of almonds contains a good amount of magnesium and phosphorus.

5. Fatty Fish

Though you won’t get enough vitamin D from your diet alone, fatty fish like salmon, tuna, and rainbow trout give some of it. It would be perfect if you had Vitamin D to maintain healthy bones and muscles. Without Vitamin D, our bodies cannot absorb calcium correctly, which is essential for bone health. 

One of the best sources of Vitamin D is fatty fish in the diet. According to the USDA, an ounce of fresh smoked tuna is a decent source of vitamin D, while a tiny 3.25-oz can of salmon is an exceptional supply.

6. Seeds

Seeds, like nuts, give calcium, magnesium, and phosphorus, which are perfect for the bones. According to the Academy of Nutrition and Dietetics, seeds also contain fiber and omega-3 fatty acids, a form of polyunsaturated fatty acid that may help lower cholesterol, reduce inflammation, and keep your brain and neurological system functioning correctly.

Pumpkin seeds, sesame seeds, chia seeds, and flaxseeds are just a few examples of healthy seed options. One ounce of sesame seeds, for example, is a decent supply of phosphorus and an outstanding supplier of calcium and magnesium. 

7. Fortified Juice and Cereals

If dairy foods are not a thing for you, you can supplement your diet with calcium and vitamin D-fortified foods. Calcium-fortified meals like cereal and juice may be more calcium-rich than leafy greens like kale. Nutrients like these are necessary for developing strong bones in growing children and maintaining bone health in adults. 


Our bones help our bodies to move. They safeguard our brain, heart, and other organs from harm. Minerals like calcium and phosphorus, which help keep our bones strong, are also stored in our bones and released into the body when we need them for other purposes. 

As a result, it is crucial to take steps to keep our bones healthy and strong, such as eating foods that support this goal. But make sure that you will associate those with proper exercise and with a healthy lifestyle and surroundings.