Top 10 Bone Building Foods to Build Strong Bone

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There is a saying, “Health is Wealth.” You can’t live a happy life without a healthy body and strong bones, no matter how wealthy you are.

We can make our body as well as bones strong and healthy by taking a proper diet.

There are many types of foods that make our body and bones strong. They help us to build our bones.

These foods can be expensive and inexpensive. Some are easy to get, and some are not. But these foods will help your bones in many ways.

Today, we will talk about Top Ten Bone Building Foods.

Top 10 Bone Building Foods to Build Strong Bone

Top 10 Bone Building Foods to Build Strong Bone

1. Nuts

Another bone building food is nuts. Nuts have a small amount of calcium. But it contains two types of nutrients essential for our bone health. They are phosphorus and magnesium.

Almost 85 percent of phosphorus can be found in our bones. So, it is undoubtedly an essential nutrient for our bones.

There are plenty of types of nuts. Among them, almonds are best for our bones.

2. Seeds

Seeds are also a well-known food for bone building. Seeds provide us omega-3, fiber, and fatty acids. Fatty acids reduce inflammation in our body and help our brain to work smoothly.

Seeds are also a good source of magnesium, calcium, and phosphorus. Cina seeds, pumpkin seeds are suitable for your diet.

These seeds will give strength to your bones and make them healthy.

3. Cruciferous Vegetables

The leafy greens vegetables are called Cruciferous Vegetables. They provide us with several nutrients, such as vitamin K and calcium. Vitamin K works in tendons to build healthy bones.

Cruciferous vegetables include greens, cabbage, spinach, turnip, and kale. Leafy greens can be put in soups, salads, and more, an excellent source of bone-friendly Vitamin A.

4. Dairy Products

The first food on our list is Dairy Products. Milk, cheese, yogurt are a part of Dairy Products.

They are full of nutrients and calcium, which increases our bone strength and structure.

They also provide vitamin A and vitamin D to our bodies. It’s medically proven that a cup of milk is an excellent source of calcium.

5. Beans

After that, we have Beans. Beans such as black beans, pinto beans, kidney beans, and edamame offer our body calcium, phosphorus, and magnesium. They also provide us fiber and protein.

Research shows that adults need 1000 to 13000 milligrams (mg) of calcium per day. Foods like beans help our body to reach the calcium target.

A cup of black beans offers our body 84 milligrams (mg) of calcium.

6. Fatty Fish

All types of vitamins are essential for our bones. Fatty fish provide us with vitamin D, also known as the sunshine vitamin. Vitamin D is fat-soluble.

It plays a vital role in bone growth as well as helping the gut absorb calcium.

Adults should have 20 mcg of vitamin D per day. Fatty fish is one of the best sources of vitamin D.

7. Fortified Juices

If your body is not suitable for dairy, you can use fortified food and calcium to fill the gap. Fortified foods like juices provide us with even more calcium than leafy greens.

Juices are also a good source of vitamin D. As a result, we should drink as many fortified juices as possible.

8. Meat

Meat is essential for bone building. We need protein but not too much for healthy bones.

Many adults don’t get enough protein in their diets. It can be harmful to our bones.

Leaks of protein can also cause our bodies to lose calcium. Meat is one of the most important sources of protein. So, we must have enough protein in our everyday diet.

9. Salty Foods

Salty foods are needed for bone building. Salty foods contain sodium, which helps our bone growth.

However, salty foods have a lot of salt. Overeating salty foods will cause your bones to lose calcium.

So, we must eat a limited amount of it. We should aim to consume 2300 mg of salty foods every day.

10. Salmon and Tuna

The last food on our list is Salmon and Tuna. These two are not just good for our hearts but also good for our bones.

Only three ounces of salmon offer more vitamin D than our daily needs.

Tuna is also an excellent source of vitamin D and protein. We should try to keep at least one of these in our daily meals.


Building strong and healthy bones are undoubtedly essential and essential. Once we reach the age of 30, our bone growth almost stops.

Therefore, childhood and adulthood is the reasonable period for building our bones.

We can ensure that by eating nutrient-rich foods. It is not as costly as we think it is. We can have nutrient-rich food even on a tight budget.

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