150 Best Foods that Promote Bone Health
Pillars are the strength of every building, and Bones are the pillars of your body. It simply says the importance of the bones in our body. Commonly strength of your body means the strength of your bones and Muscles. Do you agree that Strong bones maketh a strong body? The best Diet plan will support our bone growth, bone mass, and bone strength, that’s what we are having here, the 150 Best Foods that Promote Bone Health.
According to CDC,” Osteoporosis at either the femur neck or lumbar spine or both among adults aged 50 and over was 12.6% and was higher among women (19.6%) compared with men (4.4%).” So the BIG question is What helps to prevent Osteoporosis? Yes! you have got the answer here.
What are the Foods that increase Bone density?
Nutrients suggested for bone health by experts, which we have listed below, will do all the requirements of healthy bones.
A healthy diet and Healthy Lifestyle serve us good health always, for bone health and prevent Osteoporosis, bone fracture, and other bone-related issues, a Healthy lifestyle which avoids, Alcohol, Smoking, Salty foods, Sugary foods and Maintaining a healthy weight, being physically active (Any types of exercise Minimum 30minutes per day).
Which two Vitamins are essential for Bone Health?
According to an NIH study, Calcium, Vitamin D and K, Vitamin C, Protein, Magnesium, Boron, Silicon, Potassium, and zinc are the essential nutrients for bone Health. Calcium and Vitamin D are the most important nutrients for bones, and they go together. Calcium builds your bones and keeps them healthy, Vitamin D supports the absorption of calcium in the body.
How much calcium needed per day? and Vitamin D needed per day?
According to National Osteoporosis Foundation (NOF), for Adults 1000mg of calcium needed per day and 15mcg of vitamin D needed per day. Recommended Dietary Allowances for Calcium and Vitamin D are listed below.
Affiliate Disclosure: A few links on this page are affiliate links, from which I receive a small commission from sales of certain items, but the price is the same for you. Thank you for the Support.
Calcium & Vitamin D - (RDA - Per Day)
| Age | Calcium | Vitamin D |
|---|---|---|
| Men/Women | (mg Per Day) | (IU/mcg Per day) |
| 14 - 18 Years | 1300 mg | 600IU (15 mcg) |
| 19 - 50 Years | 1000 mg | 600IU (15 mcg) |
| 51 - 70 Years | 1200 mg | 600IU (15 mcg) |
| 71 and Above | 1200 mg | 800IU (20 mcg) |
How much calcium per day when pregnant?
For men and women aged 19 to 50 years – 1000 mg of Calcium intake per day, is recommended. During your pregnancy and lactating period, seek the advice of your physician.
150 Best Foods that Promote Bone Health
Fruits and vegetables for strong bones
Fruits Good for Bone Health
- Orange (Prefer Juice)
- Grapefruit
- Papaya
- Pineapple
- Banana
- Blueberries
- Cranberries
- Strawberries
- Avocados
- Kiwi
- Mangoes
- Cantaloupe
- Peaches
- Grapes
- Guava
- Apples
- Figs
- Prunes
- Raisins
- Dried Apricots
- Dates
Best Vegetables for building bones
- Broccoli
- Kale
- Mushrooms
- Onion
- Cabbage
- Chinese Cabbage
- Parsley
- Sweet Potatoes
- Bok Choy
- Okra
- Collard Greens
- Mustards Greens
- Turnip Greens
- Dandelion Greens
- Rhubarb
- Beet Greens
- Swiss Chard
- Bell Peppers
- Brussel sprouts
- Spinach
- Arugula
- Asparagus
- Artichoke
- Pumpkin
- Tomatoes
- Carrots
- Romaine Lettuce
- Water Cress
Sea Vegetables
- Kelp
- Nori
- Wakame
- Kombu
Fish & Shellfish for Bones
- Salmon (+Canned Salmon with Bones)
- Sardines (+Canned Sardines with Bones)
- Mackerel
- Tuna
- Trout
- Shrimp
- Oysters
- Sword Fish
- Clams
Nuts and Seeds that build bones
- Almonds
- Walnuts
- Pistachios
- Pecans
- Cashewnuts
- Brazil Nuts
- Peanuts
- Flax Seeds
- Chia Seeds
- Pumpkin Seeds
- Sunflower Seeds
- Sesame Seeds
- Poppy Seeds
Whole Grains for Bone health
- Amaranth
- Quinoa
- Oatmeal
- Barley
- Bran Flakes
- Rye Bread
- Whole Grain Bread
- Freekeh
- Teff
Legumes for Bones
- Black Beans
- Pinto Beans
- Kidney Beans
- White Beans
- Soy Beans
- Edamame
- Chickpeas
- Lima Beans
- Navy Beans
- Lentils
Lean Meats for Bone Health (Grass-fed /Pasture-Raised)
- Lean Cuts of Chicken
- Lean Cuts of Turkey
- Lean cuts of Beef
- Lean Cuts of Pork
Special Foods for Bone Health
- Tofu
- Sauerkraut
- Natto
- Tempeh
- Dark Chocolate
- Almond Butter
- Soy Milk
- Almond Milk
- Coconut Milk
- Rice Milk
- Whole Wheat Flakes
- Seitan
- Tahini
- Molasses
- Indian Pale Ales
- Red Wine (Moderation)
Healthy Oils for Healthy bones
- Olive Oil
- Flax Seed Oil
- Soy Bean Oil
- Corn Oil
- Canola Oil
- Safflower Oil
- Sunflower Oil
- Peanut Oil
40% Sitewide offer – Please use coupon Code – PALSBUYS40
Herbs and Spices that repair bones
- Ginger
- Black Pepper
- Cinnamon
- Cloves
- Turmeric
- Garlic
- Horsetail
- Red Clover
Best Teas for Bone Health
- Tea with Milk
- Green Tea
- Chamomile Tea
- Lemongrass Tea
- Hibiscus Tea
- Dandelion Tea
- Milk Thistle Tea
- Rooibos Tea
- Nettle Tea
- Red Sage Tea
Milk and Milk Products for bones
- Milk
- Parmesan Cheese
- Cheddar Cheese
- American Cheese
- Mozzarella Cheese
- Ricotta Cheese
- Cottage Cheese
- Yogurt
- Kefir
- Eggs
Are you ready to make your bones stronger?
