To build strong bones, there are two key nutrients that your body needs. Vitamin D improves bone growth and calcium absorption, whereas calcium helps support your teeth structure and bones. These two nutrients are vital from childhood, but can also help as you get older. To build strong, healthy bones, here are 6 foods that can help.

Soya Beans

Rich in calcium, soya beans have been consumed for thousands of years. Typically grown in North America, Asia, and South America, there are a variety of soy products that you can purchase, such as soy milk, soy sauce, soy protein, and tofu. Like most whole foods, soya beans have several health benefits, such as potentially reducing your risk of cancer, alleviating menopause symptoms, as well as reducing the risk of osteoporosis which is characterized by reduced bone density.

Leafy Greens

Leafy green vegetables are full of vitamins, fiber, and minerals that are essential for a healthy diet. Following a diet full of leafy greens can provide invaluable health benefits, such as reducing your risk of obesity, high blood pressure, and mental decline. Leafy green vegetables also contain vitamin K, which can reduce your risk of developing osteoporosis. Making small but subtle changes to your diet can make all the difference and help strengthen your bones.


Nuts are known as a great source of fat, protein, and fiber. There are several vitamins and minerals found in nuts such as vitamin E and magnesium. To prevent osteoporosis, there are nuts like sunflower seeds, almonds, and pistachios which can help. Eating a handful each day can promote bone health and keep your bones healthy and strong. Other health benefits of nuts include lowering cholesterol levels, potentially reducing inflammation, as well as reducing your risk of a heart attack and stroke.


Known as a rich source of vitamin D, selenium, and minerals like iron, copper, and zinc, incorporating eggs into your diet can provide numerous benefits for your bones and general health. Eggs contain various nutrients that promote heart health such as choline and betaine. Eating one egg a day may help reduce the risk of a heart attack. When purchasing eggs, the method of production should be taken into account. Whether they’re organic, barn-raised, or free-range, the type of eggs you buy can have an impact on how much vitamin D they contain.

Oily Fish

Oily Fish


Mackerel, sardines, and salmon are good sources of vitamin D, some B vitamins, and protein. Oily fish has a rich source of omega-3 fatty acids, which provide numerous benefits for your health and wellbeing. Improved mental ability, protection from cancer, and lowering the risk of heart disease are some of the key health benefits that you can gain from incorporating oily fish into your diet. It’s advised to eat at least 1 portion of oily fish per week. Nutrients that are present in oily fish also play a critical role in both development and health.

Bone Broth

Not only is bone broth highly nutritious, but it can also help protect your joints, heal the gut, and reduce inflammation. Bone broth can also fight osteoarthritis and be taken in a powdered form. Powdered bone broth is easy to store and can provide numerous health benefits for your bones, helping to keep them robust and healthy.

When you hit your 30s, you will begin to lose bone mass, so following a balanced diet full of bone-building foods will reduce the risk of a weak skeleton. To maintain your frame, there are plenty of foods that are rich in vitamin D and calcium, which can help keep your bones healthy and strong.