To Top

Ten Foods That Boost Bone Health

While we are young and growing up, we focus on our body and bone health. But as we grow up, we tend to start focusing on building muscle and strengthening it. However, as we grow old, the calcium levels in our bones drop, and it takes a toll on bone health.

This is the reason why it takes longer to recover from a bone injury when you are an adult in comparison to the healing time in terms of the time when you were young.

If this concerns you too, do not worry. Here’s how you could build your bone health by including certain foods into your everyday diet. These foods are rich in calcium and other nutrients that your bone needs to stay healthy and strong, so get started on your new diet plan!


This is truly what you can call as the wonder fruit. You could call it one of the healthiest foods in the world. It is a rich source of potassium, minerals, and vitamins, which helps you feel fuller for longer. Besides reducing blood pressure, figs are also great for people with diabetes.

However, one of the key reasons a person should consume this fruit is for the goodness it has for your bones. Rich in minerals, vitamins, calcium, and fiber, it not just builds bone health but also accelerates the healing process.


Remember how Popeye got all strong and could beat up the bad guys after eating a can of his favorite greens -the spinach? Well, maybe not instantly, but regular consumption of greens could make you as strong as Popeye the Sailor.
Cabbage, spinach, kale, Lima beans, okra, collard greens, broccoli, Parsley, Romaine lettuce, watercress, Brussels sprouts, asparagus are a few examples of immensely beneficial vegetables that boost bone health.


Tofu is a nutritional powerhouse that is rich in calcium and immensely benefits bone health. This is a great source of vegan protein and comes from soy, and is a popular choice in Asian cuisine. Tofu is a great way to boost bone health during menopause. Tofu is also bone-friendly food is rich in potassium, which helps the bones heal faster.


Remember how your mother chased you around the house to finish that glass of milk? Well, in hindsight, she did have her reasons to do so. Milk is a great source of calcium, and regular consumption of it gives your body the much-needed dose. This boosts bone health and prevents any possible injury.

Meaning, even if you were to fall, if you have stronger bones, you are less likely to break or rupture them. Women in their menopausal stage should consume more milk as it prevents osteoporosis, a condition where the bones become weak and brittle. So, grab a glass of milk every day and get your daily dose of calcium.


Who doesn’t love some potatoes? Spuds are everyone’s favorite for numerous reasons, and the popular one is that it is immensely tasty, and it can go with just about anything. For instance, you could have it as fries, chips, mashed, salad, or just any other side dish or snack. Apart from being tasty, it is also rich in carbohydrates, iron, phosphorous, calcium, magnesium, and zinc, all of which are instrumental in boosting blood and bone health.

Regular consumption of potatoes improve blood sugar levels, reduces heart risks, boost immunity, and fosters digestion. You could rebuild your bone density by regularly consuming potatoes, treating fractures, slow bone loss, and rebuilding bone health.


It is a popular seafood. It is immensely beneficial for your overall health, including low blood pressure, weight loss, reduced risk of cancer, improves the immune system, improves heart health, and strengthens the bones. The low-calorie, high protein, lean fish variety is also beneficial if you are trying to lose that belly fat! Vitamin D, omega-3 fatty acids, and calcium in the fish are also proven to improve bone health.

These are just a few simple dietaries changes you could make to boost the calcium levels in your body. While it might be difficult initially, remember, these are just minor changes to your routine, and when you look at the bigger picture – your bone health, it’s all worth it!

More in Nutrition

You must be logged in to post a comment Login

Leave a Reply