If you have strong bones, you are less prone to fractures and osteoporosis as you age. Below, you can find foods that help build and maintain strong, healthy bones.

Green vegetables

Green leafy vegetables are excellent sources of minerals necessary for healthy and strong bones. In addition to calcium, they also provide magnesium, phosphorus, potassium and iron – all of these minerals promoting stronger bones. Emphasize vegetables like kale, Brussels sprouts, collard greens, mustard greens, Chinese cabbage and watercress. While it’s true that spinach and chard also contain an abundance of calcium and other minerals, they’re also loaded with oxalates which can hinder calcium absorption in some cases, especially if you’re aiming for a rich diet. in calcium.

Foods high in protein

It’s not enough to have rock-solid bones. Bones must also remain flexible to avoid injury. This is why the consumption of foods rich in protein is crucial to preserve the optimum state of the bone system. Very good sources of protein include turkey and chicken, fish, eggs, beef, dried beans, and nuts and oilseeds. Choose organic foods and wild fish because they are richer in beneficial substances and contain fewer toxins.


There are plenty of soups, stews, and sauces that call for using bone broths as a base. This is good because broths contain minerals that come from bones that have been simmering in water for a long time. When vegetables are added like those mentioned above, the bone-strengthening benefits double.


It is important to include sufficient amounts of carbohydrates in your diet to ensure that the body does not just use protein for energy. Due to the presence of carbohydrates providing energy, proteins can be used mainly for muscle and bone building. It’s a good idea to focus on good carb sources like fruits, root vegetables, or quinoa.

Foods rich in trace elements

Having the proper balance of trace minerals is essential for building strong, healthy bones. There is no point in chowing down on calcium-rich foods if your body lacks other minerals for proper absorption (eg, magnesium). Fresh fruits and vegetables are wonderful sources of trace minerals. Be sure to eat plenty of seaweed, and also nuts and oilseeds, as these are rich sources of trace minerals such as iron, boron, selenium, phosphorus, calcium and magnesium.

edible bones

Some of the best sources of calcium are the animal parts where much of said mineral is stored: bones. It is a good idea to consume edible bones such as chicken thighs, ostrich neck, rabbit bones, duck wings, whole fish and others.

healthy fats

The right types of fats are essential for strong, healthy bones. Fish oils containing EPA and DHA should be part of your diet. Excellent sources of these bone-friendly fats are fatty fish like halibut, herring, mackerel, salmon, sardines and trout. Also, coconut oil, avocado, various nuts, chia, flax and hemp seeds are great foods for building strong bones.


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