Top 10 Super Foods That Make Your Bones Strong

Bones provide a good support to our body structure and give the best handling shape to our body. If there are no bones in our body than all the body parts and important human organs lay down on one another. In this situation, the whole body could not work properly and within the short span of time give up it’s whole working. Teenage is the best age for making the bones stronger because, after the age of 30, bones start to lose more than gaining. After this age, most of the people start feeling pain and warmness in their bones which make the whole body restless.


Cheese consists of a lot of minerals, including calcium, vitamin D, A, B12, potassium, riboflavin, magnesium, and protein. All these ingredients are important for strong bones. More ever cheese is an excellent source of calcium for those people who are lactose intolerant.

You just need to eat a small amount of cheese regularly to support your bone health. You can use cheese in the form of miss, mozzarella, Parmesan, Swiss and cottage cheese.


Milk is the richest food for multiple nutrients which are most important to our body. It is an undoubtedly biggest source of calcium, magnesium, phosphorus, riboflavin, vitamin D and Vitamin E. All these nutrients are compulsory for our bone growth and body nourishment. These elements always play a vital role in making our body strong and able to fit for a long time.

It is necessary for an average growth to drink at least 2 glasses of milk daily. But if the teenagers give preference to more milk, it is good to make the bones a big bank of calcium and for making them lasts for the old age.


Tofu is a type of soy that contains a high amount of calcium and some plan based chemicals called isoflavones that are most important for good health and strong bones.

Tofu is best for lactose tolerant people who cannot eat many types of dairy products. Just a half cup of tofu is enough to fulfill 20% of daily recommended intake of calcium. You can eat tofu in any form like cook or in a plain form. In both forms it healthy for our bones.

4.Collard Greens

This green vegetable contains omega-3 fatty acid along with magnesium, calcium and vitamin K. These nutrients are best for bone health.

Collard greens also consist of the properties of antioxidant and antibacterial that provide a variety of other health benefits.

One cup of cooked collard green consists of more than one-fourth of our daily calcium requirement. You can use collard green cooked with fresh onions and garlic at lightly steamed. You can add collard greens into vegetable salad and soup too.

5.  Yogurt

Yogurt consists of large amounts of calcium, vitamin D, A and B12, potassium, magnesium, riboflavin, protein, and phosphorus.

You should use at least one cup of yogurt in your daily diet. If you don’t like milk, then don’t worry. Here we have an interesting reason, that’s why you should use yogurt. Milk tends to acidify to body’s PH which causes to release the calcium from the bones to neutralize the acid. On the other hand, yogurt works as an acid neutralizer and does effects on calcium leaching.

If you have any fear about weight gain then you can use fat-free plain yogurt daily. But keep in mind that Greek yogurt is not too much healthy, although it contains high protein, do not contain adequate levels of vitamin D and also have less amount of calcium yogurt than pure yogurt.

6.Sesame Seeds

Sesame seeds contain various nutrients that are most important for bone health like calcium, phosphorus, magnesium and vitamin K and D.

You should use at least one-fourth cup of these seeds in the dried or roasted form. You can use sesame seeds with fried vegetables or vegetable salad. If you don’t like the taste of sesame then you can also try sesame butter.


Spinach is an easily available vegetable, consist of high amount of calcium content and vitamins. Vitamin K contents help to retain calcium in the bones. It also contains a good amount of fiber, potassium, iron, magnesium, vitamin a and C.

Spinach can be boiled, grilled, or you can also eat as raw form. You can also add it to your salad, sandwiches, appetizer and in cooked vegetables too. Using of spinach with the combination of Chinese cabbage, kale, cauliflower, and broccoli will help to enjoy better bone health.

8.White Beans

White beans are also a superfood for healthy bones. White beans contain a good amount of protein, calcium, fiber, and minerals like magnesium, phosphorus, and potassium. One cup of cooked white beans can provide a large amount of calcium that makes our bones strong.

You can use white beans with the combination of soup, stew, bean spread and also with baked vegetables and casseroles.


Sardines are another excellent source of vitamin D and calcium. Serving sardines as milk and dairy products provide a high amount of calcium. It also contains phosphorus, omega-3 fatty acids, and vitamin B12. The best way to enjoy this little fish is from a can. You can use canned sardines by adding in pizza, salads or any mashed dish.

At most of the places sardines are available in a fresh form and can be easy to pasta, sauces, and pasta.


Salmon fishing is a type of fatty fish that contains a large amount of bone-boosting nutrients like calcium, protein, Omega-3 fatty acids and vitamin D. Both omega-3 fatty acids and vitamin D help to improve the absorption of calcium in the body.

Regular use of salmon helps to improve bone accumulation and bone density. It is also good for heart health. You can use salmon in a grilled form, poached or baked that you can easily eat.

By using these super foods in your daily routine, you can strengthen your bones, that will not only make your life healthy at present, but it will also help you to survive in the future. You should regularly expose your body to the sunlight because the sunlight contains vitamin D, the most important thing for healthy bones. Don’t forget to indulge regular weight-bearing exercise to enjoy strong muscles and healthy bones.

If you have any question about health related then please feel free to ask in the comment section. Share these important tips with your friends.Bones provide a good support to our body structure and give the best handling shape to our body.