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Food for Healthy Bones

Food for Healthy Bones
Table of Contents

There are two key nutrients when it comes to building strong bones namely calcium and vitamin D. Calcium supports the bones and teeth structure and vitamin D improves bone growth and calcium absorption.

These nutrients or food for healthy bones are important in the early stages of life, as they may help as you age. If you develop osteoporosis, a disease which is characterized by brittle and breaking bones, maintaining a diet for bone health may slow the disease and prevent fractures.

Food for Healthy Bones

One has to follow the below diet for bone health as it has rich nutrient content to help you build strong bones. 


Most people get their Vitamin D through exposure to sunlight, but taking certain foods such as yoghurt are fortified with vitamin D. Having one cup of yoghurt in a creamy way can be good for healthy bones you can get your daily calcium.  

Even when some love the protein Greek yoghurts, these varieties are included in the diet for bone health as they tend to contain less content of calcium and vitamin D.


Just because cheese has a rich content of calcium doesn’t mean eating this food for healthy bones in excess helps your joints. 

You can take 1.5 ounces of cheddar cheese as it contains more than 30% to get your daily value of calcium and a small amount of vitamin D. Adults need 700mg of calcium a day. So always enjoy it in moderation. 


Milk should be included in everyone’s diet for bone health as it has enough calcium. Eight ounces of fat-free or skimmed milk has only 90 calories, but it also provides you with 30% of your daily dose of calcium. To get double the benefits, choose a brand fortified with vitamin D.


Though eggs contain 6% of the daily vitamin D, they’re a quick food for healthy bones. Just don’t opt for egg whites as they may cut calories, but the rich content of vitamin D is in the yolk.

Orange Juice

A glass of fresh-squeezed orange juice cannot be the best diet for bone health as it doesn’t have vitamin D or calcium, but it is often fortified to contain these two nutrients. You can try Tropicana’s Calcium + Vitamin D to boost these essentials.

Also, the ascorbic acid which is orange juice helps in calcium absorption, so you should be more likely to get enough benefits from this fortified drink.

Fortified Cereal

There are certain cereals such as total whole grain and Wheaties, Kashi U Black Currants and Walnuts which have at least 25% of your daily vitamin D. When you don’t have enough time to prepare food for healthy bones, swapping on to cereals can be a tasty way to get vitamin D.

Good sources of vitamin D:

  • oily fish, such as salmon, sardines and mackerel
  • egg yolks
  • fortified foods, such as some fat spreads and breakfast cereals
Tips for healthy bones


Spinach can be a favourite food for healthy bones, especially for vegans as it helps to get enough calcium. You can intake one cup of cooked spinach in your daily meals as it contains almost 25% of your daily calcium along with fibre, iron, and vitamin A.

Collard Greens

Like spinach, collard greens or leafy greens are often enjoyed as this food for healthy bones has a rich content of calcium. 

One bowl of cooked collards has more than 25% of your daily calcium. Besides that, you can easily sneak these collard grains into your favourite foods.


Sardines are tiny fishes, often packed in cans. This is a good diet for bone health as it surprisingly has high levels of both calcium and vitamin D. 

Though they may seem a bit odd, they are delicious and have a savoury taste, it goes well with pasta and salads.

Salmon and Tuna

Salmon and Tuna are vital food for healthy bones and a healthy heart as it has plenty of omega-3 fatty acids, and consuming a 3-ounce piece of salmon contains more than 100% of your daily vitamin D. 

What is the Importance of Bone Health?

Your bones are persistently changing, while new bone is made, old bone is separated. At the point when you’re youthful, your body can make new bones quicker and your bone mass increments. The higher your bone mass, the more uncertain you are to foster osteoporosis as you age.

Food Sources That Harm Bone Health

  • Salty food sources
  • Foods wealthy in iron
  • Carbonated beverages
  • Sugary bites
  • Foods wealthy in protein
  • Caffeine
  • Spinach

5 Natural Ways to Build Healthy Bones

  • Eat Lots of Vegetables 
  • Consume Enough Protein 
  • Get Plenty of Vitamin D and Vitamin K
  • Avoid Very Low-Calorie Diets. 
  • Maintain a Stable, Healthy Weight


Thus, food for healthy bones is essential at every age. Despite this, intake of all these foods in an adequate amount will give healthy bones. The orthopaedic doctors in the best orthopaedics hospital in Chennai like Dr.Lenin’s Orthoinde Hospital also suggests that diet alone is not enough, exercising should also be a part in your daily regime to obtain the wholesome benefits to make it easier to keep healthy bones and free from injuries like fractures.

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