Top 7 Foods For Strong Bones 


M.Sc. Nutrition & Dietetics

Navneet Kaur


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Let's review the top foods that may help strengthen bones.  

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Dairy foods like milk, cheese, paneer, and yogurt are packed with nutrients like calcium, vitamin A, potassium, and phosphorus which are important for maintaining bone density. 

1. Dairy Foods 

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Ragi is an excellent plant-based calcium source. It helps strengthen bones and reduce the risk of osteoporosis. 

2. Ragi 

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Leafy veggies like kale, collard green, beet greens, spinach, and mustard leaves are high in vitamin K and calcium. Studies suggest that low vitamin K levels are associated with low bone density.  

3. Green Leafy Vegetables 

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Broccoli comes with the benefits of many nutrients needed for strong bones like, calcium, vitamin A, K, zinc, and phosphorus. 

4. Broccoli 

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Besides being a source of good-quality protein, fatty fish like salmon, tuna, and anchovies are packed with omega-3 fatty acids, EPA, and DHA. These good fats inhibit bone breakdown and promote overall skeletal health. 

5. Fatty Fish 

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Almonds, walnuts, hazelnuts, sesame seeds, and pumpkin seeds are loaded with bone health-boosting nutrients like magnesium, calcium, and zinc. 

6. Nuts and Seeds 

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Beans may help prevent bone degeneration by providing nutrients like protein, dietary fiber, magnesium, calcium, manganese, and phosphorus. 

7. Beans