Proper nutrition

Top 10 Healthy Foods for Healthy, Strong Bones

Bones form the basis of the musculoskeletal system, which helps to protect the internal organs to the maximum and move the body in space, but even with such a strong frame, problems sometimes arise. The chemical composition and strength of the fabrics change every day.

This process largely depends on nutrition – minerals from food are used to rebuild structural elements. We present you with a selection of foods for bone health and strengthening.

Top 10 foods for bone health and strength

Bone density depends on the completeness of the diet, but there must still be certain nutrients that are useful for its mineral composition. Vitamin D, calcium, phosphorus, magnesium, copper and zinc have this effect. You also need to monitor the amount of protein, ascorbic acid, manganese. Substances include both plant and animal foods, but dietary diversity is important.

Read also our other selection of products:

1. Fatty fish (mackerel, mackerel, salmon)

What are the benefits for bones: Supports the absorption of calcium, maintains the density of the structural component of the tissue, its integrity. All this is due to phosphorus with vitamin D. With a deficiency of elements, the risk of fractures increases. They also include omega-3s, copper and zinc, and protein, which are extremely healthy for bones.

What else is the use of the product: Normalization of thyroid function, improvement of the central nervous system, elimination of harmful cholesterol, elimination of inflammation. The benefits of fish are noted for pressure, vision, the immune system, and the skin.

Approximate norm: Enough 150-200 g per day, 2 to 4 times a week.


2. Seafood (squid, mussels, shellfish)

What are the benefits for bones: Establishing the metabolic process for the mineral composition of tissues, prevention of osteoporosis, prevention of vivid manifestations in the presence of this disease. Vitamin B12 helps with this. Foods also contain a lot of phosphorus, zinc and copper, which support bone strength.

What else is the use of the product: The supply of easily digestible protein, an increase in muscle volume, an acceleration of recovery after exertion, support of the thyroid gland. Such an addition to the diet is beneficial for the central nervous system, heart and vascular health, and vision.

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Approximate norm: Not more than 500 g per week, 2-3 servings of 150-200 g can be used.


3. Hard cheese

What are the benefits for bones: Normalization of the metabolic process, reducing the rate of destruction for tissues, maintaining integrity. The condition of the musculoskeletal system as a whole improves. This product is essential for bone health due to its high calcium and phosphorus content.

What else is the use of the product: Increase in hemoglobin and increase in blood pressure, improvement of gastrointestinal microflora, stress relief, normalization of sleep. For sight, hair, skin, teeth and nails, heart, blood vessels, cheese is no less useful.

Approximate norm: You can daily 30-50 g or 200-350 g per week.


4. Buckwheat

What are the benefits for bones: Maintain tissue strength and reduce the risk of osteoporosis, especially in menopausal women. The body is enriched with phosphorus and zinc, these elements improve the absorption of calcium, vitamin D. Buckwheat is also a leader in protein content among cereals.

What else is the use of the product: Strengthening the vascular walls, cleansing tissues of toxins, removing cholesterol and regulating sugar. Buckwheat porridge is needed for energy storage, liver health, immunity and central nervous system, intestines, skin.

Approximate norm: On a day 50-150 g dry or up to 1 kg per week.


5. Beans

What are the benefits for bones: Inhibition of the leaching of minerals, prevention and mitigation of symptoms of osteoporosis, maintenance of strength. Saturates beans with protein, calcium and potassium, silicon, phosphorus, zinc and selenium. Legumes generally have a beneficial effect on the condition of the musculoskeletal system.

What else is the use of the product: Regulation of gastrointestinal tract functions, strengthening of the vascular wall, normalization of the lipid profile. This bone-healthy product is also used for muscle, CNS, immune, eye and skin health.

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Approximate norm: A serving of 100-150 g is sufficient 2 times a week.


6. Pumpkin seeds

What are the benefits for bones: An increase in the number of osteoblasts and a decrease in osteoclast crowding in tissues, prevention of osteoporosis, maintenance of density. Of the seeds, calcium, magnesium, zinc, manganese and copper are especially needed. Each of these elements helps maintain high bone integrity.

What else is the use of the product: Strengthening the protective properties of the body, removing inflammation in tissues and neutralizing free radicals, improving sleep. This product, necessary for bone health, is also useful for the central nervous system, skin, cardiac and vascular functions, kidneys, reproductive system, hormonal levels.

Approximate norm: No more than 50 pumpkin seeds per day or 350 seeds per week.

Pumpkin seeds

7. Nuts (walnuts, almonds, cashews)

What are the benefits for bones: Reducing the rate of tissue destruction and stimulating the processes of recovery, fusion after fractures or diseases. This food set also improves bone mineral composition. The presence of Omega-3, magnesium, zinc and selenium, manganese, calcium, phosphorus makes the nut useful.

What else is the use of the product: High antioxidant activity, helping with weight loss, forming a feeling of satiety, replenishing energy. Nuts affect the digestive tract, blood composition, metabolism, and also eliminate foci of inflammation.

Approximate norm: Useful will be 20-30 g per day and up to 200 g per week.


8. Leafy greens

What are the benefits for bones: Stimulating protein production to create a new tissue site, increasing the rate of regeneration. The risk of hip fractures is reduced, which is important for the elderly. Foods for bone and musculoskeletal health include vitamin K, potassium, magnesium, zinc.

What else is the use of the product: Balancing the intestinal microflora, lowering bad cholesterol, supporting the functions of the gastrointestinal tract, removing toxins. Leafy greens are useful for the skin, hormonal levels, immunity, central nervous system, vision.

Approximate norm: Enough from 50 to 150 g, be sure to daily.

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Leafy greens

9. Prunes

What are the benefits for bones: Strengthening of tissues, regulation of metabolism. This improves the functioning of osteocytes, is the prevention of fractures or osteoporosis. It contains vitamin K, potassium, silicon, magnesium, copper, phosphorus, and antioxidants. Prunes are especially useful for the elderly.

What else is the use of the product: Maintaining digestion, reducing cholesterol and blood sugar levels, strengthening blood vessels, regulating appetite. Prunes affect the immune system, heart, skin, nervous system and metabolism.

Approximate norm: Enough 6-7 pieces per day, up to 50 fruits per week.


10. Tomatoes

What are the benefits for bones: Participation in tissue metabolism, activation of proteins for the deposition of calcium ions, increasing strength. The risk of developing age-related diseases, pathological fractures is reduced. Tomatoes are rich in vitamin K, ascorbic acid and beta-carotene, copper, potassium, silicon.

What else is the use of the product: Improving skin condition, protecting eyes, helping the functioning of the heart and blood vessels, stimulating weight loss. Beneficially, this product useful for bones affects the immune system, gastrointestinal tract, blood composition.

Approximate norm: Up to 4 medium tomatoes per day, 30 per week.


Healthy food alone is not enough for bone health, and nutritional rules and lifestyle adjustments are necessary. An integrated approach will increase the level of tissue strength, protect against injuries and diseases. There is nothing complicated, because a set of recommendations is within the power of everyone who wants to improve their well-being.

What to do for healthy bones:

  • Balance the diet for proteins, fats, carbohydrates, microelements.
  • Switch to fractional meals with 4 to 6 servings per day.
  • Eliminate frying, but choose stewing, boiling or steaming.
  • Don’t forget about fresh and seasonal fruits, vegetables and herbs in your diet.
  • Give up bad habits, especially smoking or alcohol.
  • Exercise regularly, exercising, walking or running is sufficient.
  • Walk, be more often in the fresh air, under the sun.

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