
Strong bones are necessary for a strong body and a healthy body. Starting from early childhood, we need healthy foods that help to build a strong skeleton throughout our life. Foods to increase bones strength naturally are rich in calcium and vitamin D. Our body needs both nutrients in optimum amounts for bone strengthening.
Poor skeletal health causes bone weakening which leads to the onset of various ailments like osteoporosis and rickets. Consequently, the risk of bone-breaking increases in later stages of life.
Therefore, we should consume all nutrients needed for a healthy skeletal system by following balanced diet plans.
A balanced diet full of essential nutrients along with physical activity helps to maintain strong and healthy bones, helps fight infections and detox our bodies.
Foods Good For Your Bone Health
Dairy Products
Dairy products are very much famous as calcium-rich foods among people worldwide. Strengthen your bones by consuming low-fat dairy products like low-fat or skim milk, yogurt and cheese.
Dairy products abundantly provide to our body calcium which is one of the basic building blocks of bones. Vitamin D increases calcium absorption in our body, hence, use vitamin D-fortified dairy products as foods to increase bones strength naturally for strong bones.

Yogurt
Yogurt is a good protein source and as probiotic helps to promote useful microbes in the gut and improves digestion.
8-ounce yogurt serving provides 400 mg of calcium. Choose non-fat or Greek yogurt for healthy bones.
Fatty Fish
Eating fish may nourish our body with calcium. Some fatty fish types like sardines, mackerel, tuna, and salmon are good sources of omega-3 fats and vitamin D.
Canned salmon and sardines also provide calcium so use these in your diet plan as foods to increase bones strength naturally.
Fruits and Vegetables
1) Calcium-Rich Foods for Bone Strength
Calcium is a basic building block to form a strong bone matrix. Use the following foods as rich sources of calcium to nourish skeletal system; broccoli, mustard greens, dandelion, Chinese cabbage, okra, kale, collard and green turnips.
2) Magnesium-Rich Foods for Bone Strength
Magnesium also plays a vital role to increase bone density and helps to maintain healthy bones. It is good to avoid the onset of osteoporosis. Use these foods as rich sources of magnesium: raisins, collard greens, sweet potatoes, potatoes, artichokes, okra, spinach, sugar beet and tomato products.
3) Potassium-Rich Foods for Improved Bone Density
Recent research published in Osteoporosis International Journal suggests that potassium neutralizes acidic load and plays its role in reducing bones calcium loss and consequently improving bone density. Use these potassium-rich foods for healthy bones: prunes, orange juice, papaya, sweet potato, spinach, raisins and tomato products.
4) Phosphorus
Phosphorus and calcium work in synergy to build strong bones. Get the right balance of calcium and phosphorous as high phosphorus levels decrease calcium levels in the body and contribute to bone loss.
On average, adults need 700 mg of the daily recommended intake of phosphorus. Good sources of phosphorus include poultry, whole grains, nuts, fish (cod, tuna and salmon) and dairy products.

5) Vitamin C-Rich Foods for Bone Strength
Vitamin C is very much essential to form collagen in our body. Collagen forms the core foundation for bone mineralization process. It helps to remove free radicals and toxic waste materials from the body.
Use the following foods for healthy bones: pineapples, strawberries, papaya, red and green peppers, oranges, grapefruit, broccoli and brussels sprout.
6) Vitamin K- Rich Foods for Strong Bones
Vitamin works in synergy with calcium to build strong bones. People with high serum vitamin K levels have also increased bone density.
According to the National Osteoporosis Foundation, use these foods in your diet plan for good bones health: leafy green vegetables like kale, broccoli and brussels sprouts, mustard greens, collard, spinach and turnip.
Calcium and Vitamin D Fortified Foods
Amount of absorbed calcium in the body varies for each individual. The recommended daily intake of calcium is about 1000 mg per day for the majority of people. Teens and older women have higher requirements.
Fortified foods are good sources of calcium and vitamin D, therefore, use fortified food products to nourish your body with calcium and vitamin D.

Start your day by consuming low-sugar calcium-fortified cereals high in fibre (more than 3 g). Whole cereal products with milk intake also nourish our body with calcium.
Other Influential Factors for Strong Bones
1) Phytates from Legumes (Beans)
Beans are rich sources of minerals and fibre. However, beans also contain phytates which are antinutritive and affects calcium absorption ability in our bodies. Therefore, use beans after soaking for several hours in water which reduces phytate levels.
2) High Protein Foods and Meat
Do not consume too many proteins as multiple meat servings cause calcium losses in the body. Therefore, use dairy products and calcium-rich foods for healthy bones.
3) Oxalates-Rich Foods
Body shows poor calcium absorption from foods having high oxalic acid like spinach. Therefore, do not consider rhubarb and beet greens as a recommended source of calcium.
4) Wheat Bran
Similar to beans, what bran is also rich in phytates which hinder calcium absorption in our bodies. 100% what bran is responsible for this low absorption; however, bread wheat bran does not impact calcium absorption significantly.
5) Caffeinated Foods
All caffeinated foods like tea, coffee and soft drinks have high caffeine which reduces calcium absorption so use these caffeinated foods in moderation.
6) Alcohol Consumption
Heavy drinking may cause bone loss and reduced bone density so limit your daily alcohol intake to not more than 2-3 drinks/day.
Conclusion
Conclusively, we all know that bone health matters a lot through all life stages.
So do not take strong bones for granted as bone weakening and osteoporosis symptoms do not appear until bone loss reached to advanced levels.
Use foods to increase bone strength naturally and maintain a strong and healthy skeleton for healthy aging.
Like!! I blog frequently and I really thank you for your content. The article has truly peaked my interest.
I really like and appreciate your blog post.
These are actually great ideas in concerning blogging.
Good one! Interesting article over here. It’s pretty worth enough for me.
I used to be able to find good info from your blog posts.
Woah! I’m really enjoying the template/theme of the blog.
It’s simple, yet effective. A lot of times it’s hard to have that “perfect balance” between usability and visual appearance.
I must say that you’ve done a amazing job using this.
Also, the blog loads super quick in my opinion on Firefox. Exceptional Blog!
Pretty nice post. I just came across your weblog and wanted to bring up that I have got truly enjoyed browsing your blog
posts. In fact I’ll be subscribing to your feed and I am hoping you write
yet again soon!
For most up-to-date information you have
to pay a visit the web and on web I found this web hosting reviews site as a most excellent website for hottest updates.
Magnificent items from you, man. I have have in mind your stuff prior to and
you’re simply extremely great. I really like what you’ve obtained right here,
certainly like what you’re saying and the way in which you assert it.
You’re making it enjoyable and you continue to take care of to stay it smart.
I cant wait to read much more from you. That is really
a tremendous site.
Right here is the perfect site for anybody who would like to understand this
topic. You understand a whole lot its almost hard to argue
with you (not that I really will need to…HaHa).
You certainly put a brand new spin on a topic that’s been written about for ages.
Wonderful stuff, just wonderful!
Hello to all, the contents existing at this website are really awesome for people knowledge, well, keep up the
good work fellows.
Thanks to my dad who told me about this blog, this internet site is truly awesome.
Maybe you have thought about adding a bit more than merely your posts?
I mean, everything you say is important and all. Nevertheless imagine should you added some great visuals or videos to present your site content more,
“pop”! Your site content is excellent but with images and movies, this
site could definitely be one of several greatest in their niche.
Superb blog!
Hello, I log on to your new stuff daily. Your writing style is awesome, keep doing what you’re doing!
Great post.
Thanks for your appreciation
Great beat ! I wish to apprentice when you amend your website,
how could i subscribe to get a blog site? The account
helped me a acceptable deal. I had been tiny bit acquainted
of the your broadcast provided bright clear concept
Sweet blog! I stumbled upon it while searching on Yahoo News.
Do you possess any tips concerning how to get indexed in Yahoo
News? I’ve been trying for a time nevertheless i never seem to arrive
there! Thanks
Thanks to my father who stated to me regarding this weblog, this internet site is in reality awesome.
whoa this weblog is great i love reading your posts.
Keep up the good work! You understand, lots of persons are looking around for this info, you could aid them greatly.
It’s perfect time and energy to make a couple of plans for the longer term and it’s time to be happy. I’ve read this publish and if I might just I wish to counsel you some fascinating issues or tips. Maybe you can write subsequent articles associated with this post. I want to read much more things approximately it!
Thanks so much for the post.Really thank you! Great.
It’s in reason for fact a nice and useful piece of information. I am glad which you shared this useful info around.
Please stay us updated similar to this. Many thanks for sharing.
I’m curious to find out what blog platform you are utilizing? I’m experiencing some small security issues with my latest website and I’d like to find something more safe.
Do you have any solutions?
This component of writing offers clear idea created for the latest people of blogging, that actually how you can do blogging and site-building.