Top 8 Super Foods For Having Strong Bones

5. Collard Greens

Containing every essential nutrient that is necessary for bone health such as vitamin K, omega-3 fatty acids, magnesium, it also contains other components that give numerous benefits to the human body.


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leafy green for enhancing bone strength


Collard green can be used for anti-bacterial, anti-diabetic, anti-tumor treatments and they are excellent sources of fiber such as Vitamins C, A. They also contain fewer quantities of fat and sodium.


6. Spinach

Another leafy green that has high calcium content. Other components include iron, fiber, vitamins and magnesium.


leafy green for strong bones


The other benefits spinach gives to the human body other than strengthening of bones are – it assists in reducing inflammation, has antioxidants to assist the body fight against radicals.


7. White Beans


legume food for improving bone density


Coming to legumes, white beans not only contains calcium to harden bones but is also a valuable resource of protein, fiber, potassium, phosphorus and magnesium.


8. Salmon

Salmon – the prominent fish contains bone-boosting nutrients such as protein, vitamin D, omega-3 fatty acids and calcium. Kindly note that omega-3 fatty acids assist in absorption of the vital nutrient responsible for strengthening bones, calcium.


meat for improving bone health


The inclusion of salmon fish as a regular part of the diet assists in increasing the bone density.


9. Liver

You would have relished recipes made in liver either by your mother or grandmother. Some of the times, you would have been given liver soup when you have recovered from illness or suffering from fatigue. Do you know that this particular body organ has many benefits for bones that include teeth?


animal liver for strong bones


The liver contains Vitamin A, D and many of the nutrients which are essential for maintaining a healthy body. Among the few benefits of Vitamin A, gum diseases are prevented while Vitamin D assists the body in absorbing more calcium.

However, remember that it is safe to eat meat of any type from animals fed on fresh and green pastures. It also contains minerals; trace elements such as zinc, chromium, selenium, phosphorus and essential fatty acids (DHA {Docosahexaenoic acid}, AA {Arachidonic acid} and EPA {Eicosapentaenoic acid}). One of the most important components in our body is copper, that is a vital component for many body enzymes. These enzymes are needed to synthesize collagen, metabolize iron and produce energy as well keep nerves healthy and the result healthy body and strong bones.


10. Sardines

Sardines are abundant in omega-3 fatty acids, and it can prevent heart disease, arthritis and even cancer. The other medicinal and beneficial components of sardines are phosphorus, calcium, Vitamin D (very essential for strong bones). One of the major benefits is that Vitamin B12 present in Sardines assists in bringing down homocysteine, which contributes to osteoporosis.


simple animal food for having strong bones


You can also include nuts and seeds in the diet to get strong bones and promotion of good health.


11. Walnuts

The EFA omega 3 in walnuts assists in development of bone health. This particular component decreases the excretion of calcium in the urine, enhances the deposition of calcium in bones and also strengthens the body’s vital parts (bones) by promoting synthesis of collagen.


best nut food for strong bones


The essential minerals are manganese, boron and copper. Boron is needed for metabolism of bones. Copper is essential for production of tissue proteins known as elastin and collagen. They play a vital role in the maintenance of skin, bone, joints and blood vessels.


12. Sesame Seeds

IF you are a food enthusiast, you would easily find out just by the aroma of a recipe whether sesame has been added or not? A tablespoon of these seeds can provide close to 90 milligrams of calcium that is necessary for our bones. They also contain minerals and nutrients such as fiber, manganese, copper and iron.


essentail nutrient containing food for strong bones


These seeds contain abundance of monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). The other acids that it contains are palmitic and stearic acid (saturated fats); oleic acid and palmitoleic acid (MUFA); Vitamin E (antioxidant and vitamin).

Points To Be Taken In Consideration

Similar to other ailments, family history also plays a vital role in bone health. If you have had an ancestor who was suffering from osteoporosis, you can also get affected with the disease.

Fifteen minutes of exposure in the sun makes the body produce Vitamin D. Senior citizens can lose bone mass during winter due to lack of exposure to the sun.

Regular exercise is essential to keep the body healthy. Any exercise as per your age is benefitting to health. You can enroll in swimming classes or a martial arts class such as Aiki Jujitsu or kickboxing if you are a teenager. If you are in the mid-30s weight training will be the best option; for senior citizens brisk walk for thirty minutes can work wonders.

Consumption of less salt can assist in development of strong bones. The heavier your salt intake, the more calcium is lost in urine. So include only the required amount of salt in the food to have strong bones.

Coffee has certain health benefits, but not for the bones. Consuming too much of coffee can make the body absorb less calcium. Similar is the case with smoking.

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