13 Natural Foods for Healthy Bones

Benefits of Brazil Nuts

Can Food Strengthen the Bones?

Do you feel some inflammation in your joints? It may be as a result of weak bones. Fragile bones are vulnerable to fractures, deterioration, and some other issues. It is important to keep your bones healthy, as unhealthy bones can affect you so badly that you can`t even do everyday activities such as walking, holding objects, and so on.

The strength of your bones is mainly dependent on your diet. Exercise and some other factors are also responsible for it. People who consume meals rich in calcium, magnesium, and potassium usually don`t experience joint pain, osteoporosis, and inflammation. Of course, with age and menopause comes bone issues which may or may not be preventable, however, you can reduce the severity. People who consume the right nutrients for bone health in their early years actually prevent age-related bone conditions. There are natural foods that ensure bone health; we`ll discuss some of them.

13 Natural Foods for Healthy Bones

Dark Leafy Greens

Moderate portions of dark leafy greens can supply 20% of your daily requirement of calcium. What`s more? The vegetable contains vitamin K which prevents osteoporosis. When next you make some salad, remember to add any of these vegetables such as collard, turnip greens, Chinese cabbage, kale, or spinach.


Some fish like mackerel, salmon, and sardines contain magnesium, potassium, and calcium which are required for bone health. Three ounces of grilled salmon, in particular, supply 88 mg of calcium. You may also consume 2-3 servings of sardines or mackerel to prevent calcium deficiency.


Eggs are super rich in calcium. Consuming an egg a day is quite healthy. Eggs also enrich you with phosphate, an essential mineral for people with thin bones. Phosphate particularly keeps the skeletal system healthy.


Prunes are super at improving bone density. They contain good amounts of polyphenols which prevent bone loss. Try adding some prunes to your oatmeal to enjoy the health benefits.

Dairy Products

A boy drinking buttermilkMilk, yogurt, cheese, and all other dairy products are quite rich in calcium. A serving of yogurt provides about 45% of calcium, enough to promote bone density. Also, milk and cottage cheese provide 42% of calcium. Consuming low-fat dairy products helps you avoid the weight gain that comes with consuming dairy products.

Sweet Potato

It is necessary to consume magnesium regularly in order to balance vitamin D which is essential for bone health. What`s more? Consuming potassium is essential to preventing bone deterioration which occurs as a result of acidic reactions. Considering the aforementioned, sweet potato is your go-to food for healthy bones. A small portion of baked organic sweet potatoes has about 542 mg of magnesium and potassium.


Did you know that consuming about five figs a day gives you 10% of your daily calcium requirement? Try incorporating some dried figs into your diet to get some calcium and ensure healthy bones.


Tahini is rich in calcium and magnesium ― two nutrients that are required for preventing osteoporosis and other age-related bone issues. People who are allergic to dairy products would find tahini as a pleasant alternative.


Grapefruits are rich in vitamin C, manganese, and calcium which improve bone health and reduce the risk of fractures. Even more fascinating is the fact that grapefruits contain zero calories.


Molasses contain potassium, iron, and calcium. It also contains low fat, which makes it even healthier. To enjoy the bone-health benefits of molasses, simply add it to your cereal or salad. You may even replace sweeteners with molasses syrup for some health benefits.

White Beans

White beans is rich in calcium, phosphorus, and fiber which are required for bone health. This food is quite versatile; you could add some stew, vegetables, or salad to it.


Tofu contains protein, magnesium, and calcium which are required for bone health. Consuming about five servings of tofu each week is just great for your health. You may add tofu to soups or salads to obtain its nutrition.


A picture of nutsA handful of almonds supplies some good amount of calcium and magnesium. You may also incorporate almond butter into your diet as an alternative to getting these nutrients.

4 Foods to Avoid for Bone Health


Well, here`s another reason in addition to the many already existing reasons to stop/reduce alcohol intake. Heavy alcohol intake contributes to decreased bone formation, low bone mass, and fractures. To have and maintain healthy bones, limit your alcohol intake to two glasses a day. If you can stop consuming it, that would be great.

High-Sodium Foods

Excess consumption of salty foods causes calcium loss through the kidneys. Salty foods also increase the risk of bone-thinning. It is advisable to consume below 2,300 milligrams of sodium a day.

Red Meat

Excess consumption of red meat can reduce calcium in the bones, making you susceptible to osteoporosis. Try not to consume red meat more than twice a week, and don`t have more than four to six ounces per consumption.


It is unhealthy to consume soda excessively. Excess consumption of soda reduces bone mineral density and increases the risk of fracture. To maintain healthy bones, reduce your soda intake.

Some Bone Facts

  • The adult human has 206 bones.
  • The human foot has 26 bones, while the hand has 54 bones.
  • Bones are made up of collagen, phosphorus, calcium, sodium, and some other minerals.
  • The strongest and longest bone in the human skeleton is the femur or thighbone.
  • The smallest and lightest bone in the human skeleton is the staples, located in the middle ear.
  • The collarbone is the most commonly broken bone among children, while the arm is the most commonly broken among adults.
  • Bones stop growing in length during puberty.
  • The hyoid, a V-shaped bone at the base of the tongue, is the only bone in the human body that is not connected to another.
  • Bones produce red and white blood cells.
  • The part where two bones connect is called a joint.
  • A tendon is a flexible cord of strong collagen tissue which attaches a muscle to a bone.
  • A ligament is a short band of tough, flexible, fibrous connective tissues that connect a bone to another or holds a joint together.
  • Cartilage is a firm, flexible connective tissue that covers the bone surface and keeps bones from rubbing directly against each other.
  • There are movable and immovable joints. Synovial joints are movable joints, and they make up most of the joints in the body; they are mainly found in the limbs where movement is required. They move easily because they contain synovial fluid. The joints in the skull don`t move.
  • Contrary to what many think, cracking your knuckles will not increase the risk of arthritis.
  • Although bones appear hard from outside, they look spongy and filled with lots of air inside.
  • During pregnancy, the hormone, relaxin, extends to the ligaments, hence allowing the bones of the pelvis to relax for childbirth.
  • Exercising often and protecting your bones when you play sports are essential for maintaining healthy bones.
  • It is advisable to wear a helmet, elbow and knee guards when skateboarding or riding a scooter.

Now That You Know…

Now you have another reason to be particular about what you eat and drink. We cannot overemphasize the importance of being proactive about bone health. To have healthy bones while you`re young, and stay free of age-related bone disorders, you should take your diet seriously.