Health Is a New Unique Wealth

150 Best Foods that Promote Bone Health

Foods that increase bone density
D3 & K2 Vitamin

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. 

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Calcium & Vitamin D - (RDA - Per Day)


CalciumVitamin 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

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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
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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
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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
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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?

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