3 Foods for Healthy Bones That You Must Include in Your Diet

foods for healthy bones

If you’re looking for some healthy ways to stay strong and healthy, consider adding these foods for healthy bones into your diet.

The human skeleton is a complex structure, and it’s important to make sure that your bones and joints stay strong and healthy throughout life.

However, it isn’t easy to maintain this as bones start losing their density and strength as people age, usually after 40 years.

You need not worry about that because there are several ways to keep bones healthy and strong, such as exercises, therapies, diet, and more.

But due to their busy lives, most people don’t have time to exercise or take physical therapy. In that case, adding a penalty of natural foods for healthy bone in your diet can help.

That said, below, the best Orthopedic Doctor in Patna has shared some best foods for healthy bones that you must try and include.

3 Foods for Healthy Bones

To keep your bones strong, you need to eat foods that help them stay strong. The foods you eat can greatly impact the health of your bones.

The following are some of the best choices for a diet rich in bone-healthy nutrients that you must try:

#1. Calcium and Vitamin D

Calcium and Vitamin D are essential nutrients to build and keep your bones healthy and strong throughout life.

Everybody knows bones are made up of calcium, so it isn’t necessary to explain the importance of calcium-rich foods for bones.

So, without explaining further, head directly to the best sources of calcium. There are several sources of calcium for bones.

For instance, you can get calcium from dairy products like milk, cheese, and yogurt; dark green vegetables like broccoli; fish with bones (like salmon); fortified orange juice; tofu; and fortified cereals (but not just any cereal).

On the other hand, many don’t know the importance of Vitamin D for healthy and strong bones. For them, here is a simple description:

Vitamin D is an essential nutrient for bones as it helps bones to absorb calcium properly, i.e., to get the most out of calcium-rich foods for bones.

In other words, when your body doesn’t get enough calcium, even after eating penalty of calcium-rich foods, then the reason could be that your bones don’t absorb calcium properly. In that condition, Vitamin D can help.

You can get Vitamin D directly from sunlight. However, several other sources, including fatty fish (like salmon), canned tuna, egg yolks, and more, can help you get Vitamin D.

#2. Vegan Foods for Healthy Bones

Some people can’t eat dairy products or any animal products, so they follow a vegan diet that only includes plant-based foods.

In fact, some people are allergic to animal-based foods, especially dairy products such as milk, cheese, and more. In that condition, vegan foods for healthy bones can help.

However, many think a vegan diet can’t provide enough strength to the bones as bones require calcium, and the best source of it is dairy products.

But according to many professionals, following a vegan diet can also help you reach the need for nutrients that bones require to be healthy and strong.

For instance, fortified soya, rice and oat drinks, sesame seeds and tahini, and pulses can help you get several required nutrients for healthy bones.

Furthermore, there are also some vegan foods for healthy bones that provide calcium, such as soya beans, almonds, grains (like amaranth and teff), and calcium-set tofu.

Thus, these are some of the best vegan foods for healthy bones that provide all the required nutrients for strong bones, such as calcium, protein, and more.

However, the Orthopedic Surgery Specialists Patna recommends consulting a professional (dietician) to get a complete and personalized vegan diet plan.

#3. Lots of Green Vegetables

Eating plenty of calcium, vitamin, and protein-rich foods can help you build healthy and strong bones.

But you also need to make sure that you’re eating other nutrients that have been shown to help maintain bones and joints health.

Moreover, one way to get all of the important nutrients you need is by eating plenty of fruits and vegetables.

For instance, green leafy vegetables, such as broccoli, cabbage, and okra, are some of the best vegetables for strong bones that you must try.

However, sometimes it’s hard to eat enough vegetables in your diet because they don’t taste as good for some people or people who need variety in their meals.

If this sounds like you, consider adding a supplement to your diet along with several foods for strong bones and joints.

There are many different types of supplements available, including tablets, capsules, and lozenges, that can help support bone health and prevent osteoporosis.

But before considering one, you must consult the best Joint Replacement Surgeon in Patna for proper guidance and prescription for the supplements.

Hence, these are some foods for healthy bones that you must include in your regular diet to prevent bone diseases.


Healthy bones are essential for living a comfortable life. But it isn’t easy with the hectic or busy lifestyle we’re living.

If you’re not following any strategy to keep bones healthy and strong, the chances are very high that you’ll end up getting bone diseases, especially osteoporosis, in old age.

Studies show that normal people start losing bone density and strength as they age, most probably after 40 years.

In that condition, following some healthy bone tips can help. That said, we’ve discussed the best foods for healthy bones that you must include in your diet.

In addition, we’ve also discussed vegan foods for healthy bones for people who follow a vegan lifestyle or are allergic to animal or dairy products.

Hope you find them helpful and informative! If you’ve any queries, you can ask in the comments.


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