6 Foods to Include in Your Diet for Strong, Healthy Bones

Cindy Wilson Thumbby Cindy Wilson
BS, Dietetics and Nutrition

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.

Many people rarely consider a healthy diet. In a world full of junk food, one is easily tempted to forego what’s important for their body. The best thing is that today there are many takeout food providers like Proper Good committed to cooking some of the most healthy food for its customers. So, instead of buying those junk food, you can opt for these 6 foods which can help build strong and healthy bones.

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 some of the most healthy contents in any food. However, it’s ignored by many people simply because it doesn’t provide instant results – well, no natural food does that really.  

So, what do leafy green vegetables contain? For one, they’re 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 contain the right nutrients that can fulfil that purpose..

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. Usually, it’s recommended that you take eggs from those hens raised on pasture. Such products are rich in Omega-3s and fat-soluble vitamins which are important for your health.

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 which occurs the tissue at the end of your bones starts to wear down. 

This product can be taken in a powdered form. Advantages of doing so is that 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. As mentioned in the article, soya beans, oily fish, bone broth, nuts, and eggs are very useful for that side of your health. Make sure you include at least one of these products in your daily diet and you’ll start to see the results.

About Author

Cindy Wilson Thumb
BS, Nutrition & Food Science | Connect with on LinkedIn
Cindy Wilson

Hello, I am Cindy, and this a website where I inspect everything related to nutrition and a healthy lifestyle. I have a BS in Dietetics and Nutrition (Kansas State University) and have completed a dozen specialty courses related to nutrition, biochemistry, and food science. I am open to learning more, but foremost I would like to share all my knowledge with you.

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