Best Foods for Strong Bones – Foods to Eat and Avoid To Improve Bone Health

Our body has numbers of bones and to get strong bones we should follow the diets with top foods that mainly help to improve the bone quality and tones. However, due to aging, heredities, and unwholesome foods, today tons of women and men have been suffering from fragile bones.

Let’s know what foods to eat and avoid for strong bones

12 Bone Strengthening Foods

Here are the superfoods that can help to fortify your bones:

  1. Yogurt

Yogurt contains rich sources of probiotics, calcium, potassium, and vitamins D, A, and folate. However, research proves that eating yogurt every day can help to stop the growth of fractures. Eat around three servings of yogurt on a daily basis. You can buy grocery online with discounted prices using big basket coupons.

  1. Milk

Milk is one of the great sources of calcium, phosphorus, potassium, and vitamins A and D. Better to consume cow milk for strong bones. Consume around 2 glasses of milk every day.

  1. Dark Leafy Greens

Dark leafy greens include spinach, kale; arugula, lettuce, and chard contain enough amounts of calcium, antioxidants, and vitamins C and K. Although, eating almost different types of dark leafy greens on a daily basis can assist you to strengthen the bones and improves your immunity health. Consume at least 3 cups of three different dark leafy greens on a regular basis.

  1. Cheese

Cheese holds rich amounts of calcium. It also contains good sources of vitamin A, vitamin B12, zinc, and phosphorus. Consumption of cheese per day can help to strengthen your bones. Eat around ½ -1 ounce of cheese on a daily basis.

  1. Fish

There are different types of fishes such as sardines, tuna, catfish, and salmon are great sources of vitamin D. Vitamin D aids to stimulate bone mineralization. Eat about 3 oz of fish on a daily basis. It is better to eat grilled or baked for lunch or dinner.

  1. Eggs

Egg yolks comprise a rich source of fat-soluble vitamins which include vitamins D, A, E, and K. Vitamin D is vital for calcium to improve and fortify bone health. Eat whole eggs in spite of whites. Eat two whole eggs on a daily basis.

  1. Fortified Cereals and Juices

Many calcium-fortified cereal foods and juices are the most effective way to fill your body’s calcium levels properly. Buy calcium-fortified orange juice and drink in your breakfast. Take 1-2 servings of fortified juice or cereal on a daily basis.

  1. Almond Butter

Almond butter contains rich amounts of protein and calcium. This vegan butter holds low amounts of cholesterol, flavors rich and better as well as it helps to improve heart health. Add almond butter to smoothies, breakfast bowl, and desserts. Eat 1-2 tablespoons of almond butter on a daily basis.

  1. Broccoli

Broccoli is a great cruciferous root vegetable that is recognized for its numerous health advantages. It is filled with calcium, vitamin C, potassium, phosphorus, folate, and vitamin K. Eating broccoli per day can assist to strengthen and improve bones and teeth. Eat 1 serving of broccoli on a daily basis.

  1. Seeds

Seeds hold great sources of calcium. They also contain more amounts of proteins, healthy fats, phosphorus, dietary fiber, iron, and potassium. Eat 1-2 tablespoons of seeds dietary fiber.

  1. Nuts

Nuts are packed with lots of healthy fats, omega-3 fatty acids, and protein. Study reveals that eating assorted nuts dietary fiber can help to develop your overall health and also improves bone health. Add a handful of mixed nuts in your diet every day.

  1. Beans

Beans are essentially pulses. They encompass rich sources of protein, calcium, phosphorus, potassium, and omega-3 fatty acids. Research shows that consuming legumes helps to thwart bone loss. Eat bean sprouts, lentils, kidney beans, garbanzo beans, and cowpeas. Consume ½ -a ⅔ cup of beans on a daily basis.

Foods to Avoid

Very Low-Calorie Diets

Very Low-Calorie Diets (VLCD) always let the weight watchers eat almost 500 calories every day. If you constantly consume VLCD for a few days you can find your bones and muscles become brittle and fragile. So, do not choose VLCD when you can reduce fats by eating healthy foods in moderate amounts and working out.

Salty Foods

Don’t include salty foods in your regular diets such as fries, chips, fried chicken, salami, and sausage, if you undergo from week bones. Study unveils that rich amounts of salt harmfully affected bone health.


If you drink alcohol excessively that can make fragile bones. Many types of research said there are at higher risks of being osteoporotic in heavy drinkers.


Caffeine includes teas, coffees, and other energy drinks. Talking excess intake of caffeine on a daily basis can lead to weakening the health of your bones.

Soft Drinks

Soft drinks are always forbidden to consume and they make bone fragile and weak. Also, soft drinks can damage your bones.

These are foods that you should include or avoid to improve your bone health.