11 best foods and drink for bone strength

foods and drink for bone strength
Strong bones are a necessity for your overall health.

If you want that your bones should remain strong and that you should not face any problems in walking and running as you age and also to maintain your health then you must include these foods and drinks for bone strength. In this article we will discuss 11 best foods and drink for bone strength. If you want to perform better in your daily tasks and maintain better athletic endeavors with a lower risk of injuries and joint pain then you should focus on maintaining your bones. It becomes very important to eat the right nutrients and understand What to eat to be healthy as told by experts at WebMD. The 11 best foods and drink for bone strength are mentioned in this article later on so make sure that you read the whole article till the end.

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As a health enthusiast, I have worked with many clients to increase their bone density and in the process, I took some consultations over email from Dr. Charles Galanis, a Board Certified Surgeon in Chicago, and Robert Dorfman, Research Fellow at Northwestern Division of Plastic & Reconstructive Surgery.

If you want to understand the foods and drink for bone strength then before jumping into the topic I would suggest that you first understand the basics of bone formation and the maintenance of bones. Throughout your life, your bones simultaneously go through the process of bone formation and bone degradation, this process is performed by cells which are known as osteoblasts(bone formation) and osteoclasts (bone degradation).

You will reach your peak bone mass approximately at the age of 30 years and thereafter you will slowly and gradually go through gradual degradation, however, according to subject matter experts, you will go through constant turnover of bone throughout your life. A small change in your diet can impact the bone strength over a period of time and if you take an adequate amount of nutrients, Vitamin D, calcium, and phosphate then you are bound to see better bone density than those people who do not take the above minerals and nutrients. Here are eleven foods and drink for bone strength, make sure to include them in your daily diet and see the results in a few days. Also if your friend or family member is suffering from low bone density then make sure to share this article with them.

The 11 best foods and drink for bone strength are:

1. Fatty Fish

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Foods and drink for bone strength (Fatty fish)

Sunlight is the main source of vitamin D for humans and humans make up about 90 percent of their Vitamin D from direct or indirect sunlight exposure, especially from ultraviolet B exposure. So the first and the most important thing to do to get your daily dose of Vitamin D to increase your bone strength is to take sunbathe daily in the early mornings and evenings as it is the proper time to take maximum advantage of sunlight.

But if somehow you do not have the resources and the time or the weather in your country does not allow you to get proper sunlight exposure then you are bound to get your daily Vitamin D from diet and supplements. But make sure to keep it natural as much as possible to get quality Vitamin D so as to absorb the same as Vitamin D requires the presence of fat so as to get digested in the digestive tract. Fatty fish is one of the best food for bone strength. Fatty fishes are a very rich source of both fats and Vitamin D which is a perfect combination to get your daily dose of Vitamin D.

Salmon and Tuna are an excellent source of both fats and Vitamin D. Salmon fish is a very good fatty fish that contains a good amount of calcium, protein, vitamin D, and omega-3 fatty acids which are very important nutrients to make your bones strong and increase the bone density. Eating salmon on a regular basis will definitely help you in improving your bone density and bone accumulation.

2. Eggs

Eggs for bone strength (2)

Eggs are a rich source of protein, calcium, and Vitamin D. Eggs are very beneficial for your overall health and especially for your bone health, however, to enjoy the true benefits of eggs you should eat a full egg and not just the white portion of the egg.

According to Dr. Galanis and Dorfman without Vitamin D, your calcium and phosphate levels may become low which will result in more bone resorption than bone creation. Vitamin D helps in resorption of calcium and phosphate therefore, they recommend eating egg yolks along with egg whites as they are rich source of Vitamin D and other important nutrients.

3. Milk

Foods and drink for bone strength (dairy)

Milk is a very rich source of calcium which is very important in maintaining bone strength. If you drink a cup of milk (250-300ml) every day then you will fulfill one-third of your daily calcium need. Milk also contains potassium, Vitamin B, Vitamin A, and protein in good quantity. If you don’t want to gain weight then you should drink low-fat milk otherwise you should drink whole-fat milk which is a very rich source of many nutrients which are necessary for your overall health.

A material known as osteoid is created during bone formation and once mineralization occurs with calcium and phosphate, bone formation happens. In this mineralization process calcium and phosphate play a very important role. As per Galanis and Dorfman, you should definitely include all dairy products, such as milk, green yogurt, butter, and cheese. You can include greek yogurt and milk in many breakfast recipes which will make a healthy and tasty source of calcium and Vitamin D which will help in strengthening your bones.

4. Kale

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Foods and drink for bone strength (Kale)

Kale is a rich source of Vitamin K and it plays a very important role in boosting the bone strength by increasing the osteotrophic( bone strengthening and formation) activity. It is also rich in Vitamin C which strengthens the bones by promoting the collagen production.

Kale is known as the “queen of greens” as it is a very rich source of proteins, vitamins, calcium and antioxidants which are very helpful in fighting cancer cells. You can enjoy the benefits of kale by drinking a fresh glass of kale juice which is loaded with nutrients. Just add kale in your morning smoothie along with some Greek yogurt and enjoy the benefits kale has to offer.

5. Tofu

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Foods and drink for bone strength (Soya based products)

Osteoporosis, weight gain and decreased physical activity are a few major health concerns faced by us as we age. Tofu is a very good source of protein but as per latest research reports it is also a very good source of calcium, and you can include soy milk fortified with calcium and vitamin D to strengthen your bones.

A recent study has found that tofu and other soy foods can improve the bone strength of women and also counter the negative effects of menopause in women. The study was conducted on rats and it was found that rats which were fed soy products had stronger tribia bones, which is an important part of knee and ankles.

6. Flaxseed

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Foods and drink for bone strength (Flaxseeds)

Flaxseed has a high level of ALA(alpha-linolenic acid) which plays a significant role in maintaining and increasing the bone mass and strength. Flaxseeds are rich in many nutrients and healthy fats. Flaxseeds contains estrogen which helps in fighting osteoporosis. 

Estrogen is one of the major factor along with diet and excercise which effect bone strength. Estrogen is an important hormone which helps in decreasing the rate of bone loss.

7. Orange Juice

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Foods and drink for bone strength (Orange juice and other citrus juices)

Oranges, grapefruit and other citrus fruits play a big role in bone health and you might not even know it. A study conducted in Texas A&M University cited citrus as a very crucial factor in preventing osteoporosis. In the controlled study they fed orange juice to a group of lab rats. 

The results surprised the researchers as there was a considerable improvement in the bone density of the rats which drank the juice than those which were not fed with citrus juices. Orange juice is a rich source of Vitamin C which is essential for collagen production which is one of the foundation of bone formation and cartilage formation. Orange juice is also a rich source of potassium, citrate, magnesium, and calcium which helps in strengthening the bones.

8. Coconut Oil

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Foods and drink for bone strength (Coconut oil)

Coconut oil is a rich source of antioxidants. The polyphenols present in coconut oil are strong antioxidants and help in reducing swelling and inflammation caused due to arthritis. These antioxidants help in fighting the free radicals and help in the treatment of osteoporosis. Coconut oil helps in decreasing the bone loss that occurs in osteoporosis. A diet which maintains the alkalinity of your body(pH greater than 7) is great and it helps in promoting strong bones in your body.

To maintain a diet which promotes alkaline nature in your body it is necessary that you eat plenty of dark green vegetables, healthy oils such as coconut oil, olive oil and flaxseed oil. When you eat food that is acidic in nature, your body uses elements such as calcium to balance the system to regain the alkaline state of your body which is very critical for your survival.

9. Chicken

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Foods and drink for bone strength (Eat meats in moderation)

If you eat lean meats such as chicken, fish, beef or poultry then it can be very beneficial for your overall health and specially your bone health as lean meats are a rich source of phosphate which is very important for your bone strength. Phosphprus promotes healthy and strong bones but make sure to eat meat in balance with green vegetables as some recent studies have shown that too much meat consumption can weaken your bones as it promotes acidic nature in your body which leads to excess uti;isation of calcium in your body to compensate the acidic state.

10. Breakfast Cereal

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Foods and drink for bone strength (Fortified cereals)

Breakfast cereals are fortified by the food companies to promote healthy bones and helps in maintaining a good bone health and these cereals are a rich source of bone boosting nutrients as these cereals are fortified as per the need. Breakfast cereals are not just a rich source of healthy bones boosting nutrients but they also boast of many other important nutrients such as magnesium, fiber, iron.

USDA publishes this data on their website and it also mentioned that these nutrients can help your body to fight various diseases, therefore it is very important for you to not skip breakfast. However, make sure that you use honey or jaggery powder instead of sugar and always purchase cereals which don’t have any added sugars in them.

11. Beans

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Foods and drink for bone strength (Beans are an option for vegans)

Beans are one of the best source of foods which helps you in getting great bone health. Beans are a rich source of phosphorus, estrogen, calcium and magnesium all of which are very important for your bone health and increases the bone strength. For people who are vegan or who do not eat meat, beans are an excellent source of proteins and other nutrients which are required to boost bone health. Potassium is another important nutrient which is required by your body to boost bone strength, and beans being an excellent source of potassium, you should definitely include beans in your diet to boost your bones strength.

To battle aging and slow degradation of bone thickness over the long haul, keeping a solid, nutritious eating habits and regular exercisesity can assist with reinforcing bones and limit bone loss. Eating food which are high source of calcium, vitamin D and phosphorus , alongside exercise, rest and stress-decrease procedures can help in fighting with bone loss.


The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.