8 Foods To Strengthen Your Bone Health

In addition to including these foods rich in calcium in the diet, we must not forget that vitamin D is essential for bones to absorb it properly.

What do you know about your bone health? The system formed by the bones is a complex structure that, through the connection of ligaments, tendons and cartilage, participates in several vital functions of the body.

Its main task is, together with the joints and muscles, to give support and mobility to the body so that it can carry out endless activities. In addition to this, it interferes with the production of red and white blood cells and the storage of a significant amount of nutrients.

However, as with the other systems of the body, it is exposed to a large number of factors that can deteriorate or make it sick. As a consequence, ailments and diseases occur that, due to their complexity, are difficult to treat and affect the quality of life. The good news is that they are conditions that can be prevented, if you lead a good lifestyle and increase the consumption of certain foods that help to strengthen them.

Today we want to dedicate this space to those 8 foods rich in calcium that benefit bone health.

Foods that contribute to good bone health

Foods with calcium and vitamin D to take care of your bone health

1 egg

Eggs are one of the most recommended foods to maintain good bone health since, in addition to vitamins and minerals, it contains essential amino acids. The yolk contains a significant amount of calcium, the assimilation of which contributes to maintaining bone density.

However, most of this mineral is present in the peels, which, although they are not so pleasant to eat, can be ground and added in many recipes.

Additionally, the egg contains vitamin D that favors the absorption of calcium and bone health. According to research published in the journal JAMA, taking  both nutrients together reduces the risk of bone fractures in old age.

2. Spinach

This green vegetable represents an important source of antioxidants and a  lot of calcium. Every 100 g of fresh spinach (about 3 cups) provides about 210 mg of calcium, although this amount can decrease in cooking to about 158 ​​mg.

The ideal is to incorporate them into smoothies and salads to enjoy all of their properties.

3. Fish

They are a very complete food for strengthening bones as they contain calcium and vitamin D. These essential nutrients are key to prevent premature deterioration of ligaments and tendons.

On the other hand, it should be mentioned that it is one of the main sources of omega 3 fatty acids.  It is, therefore, a type of healthy fat that fights inflammation and premature aging. There are recent studies that advise its regular consumption in order to reduce the loss of lean mass, which can have a decisive influence on the risk of bone fracture.

Among the most recommended varieties, it is worth highlighting:

  • Sardines
  • Salmon.
  • Herring.
  • Cod.
  • Tuna.

4. Soy drink


It is one of the plant-based drinks that has gained fame as a healthy alternative to cow’s milk. It contains essential fatty acids, protein, and dietary fiber, which together provide a wide variety of health benefits.

It also has an interesting concentration of calcium and, in fact, it is more easily assimilated thanks to its content of phytoestrogens.

It is also one of the most recommended foods for women in the menopausal stage. This is because it helps control symptoms and prevents loss of bone density.

In any case, it is essential to avoid those vegetable drinks that contain added sugars in their composition. These nutrients can negatively affect health in the medium term, as stated by research published in the  Journal of Hepatology.

5. Onion

Onion is a low calorie food that has been recommended for many decades as a whole body health ally.

Contains vitamins, trace elements and amino acids that help strengthen bone and joint health. Its contribution of calcium, in addition to antioxidants, prevents premature bone wear and reduces the risk of osteoporosis.

6. Chickpeas

Chickpeas are low-calorie legumes that provide between 130 and 134 milligrams of calcium per 100 grams. Its intake, supported by a balanced diet, strengthens the bones and reduces the risk of inflammatory problems.

7. Cheese

Types of cheese

Cheese, being a dairy, is a significant source of calcium that can help strengthen the skeletal system and prevent premature wear. However, since it is rich in fat and calories, its consumption should not be excessive or habitual.

8. Yogurt

Natural yogurt is a food that provides us with appropriate amounts of vitamin D and calcium. A fat-free serving can provide up to 30% calcium and, in addition to this, it also provides us with probiotics. This means that, in addition to protecting bone health, it is ideal for balancing the bacterial flora of the intestine.

Strengthen your bone health through diet

Concerned about your bone health? Incorporate these foods into your regular diet and provide the body with extra nutrients to protect them. Remember that exercising regularly is capable of improving muscle function, which is a step forward in reducing the risk of fractures.

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