Useful foods to strengthen bones

can you rebuild bone density

The best way to strengthen your bones is to use proper nutrition and exercise. When it comes to nutrition, we need to know what to eat and what not to eat to strengthen our bones. Foods that are good for your bones can be divided into two separate groups to help you build a healthy diet.

Useful foods to strengthen bones:

When it comes to healthy foods for bones, we first think of milk and dairy products, but not only are dairy products good for bones, but dark leafy vegetables and salmon are also good for bones. In general, the best foods for bones:

  • Curd
  • Sesame
  • Almond
  • Cheese with walnuts
  •  Types of cabbage
  • Sunlight
  • Vegetables, especially spinach
  • Fruits with skin
  •  fishes

Harmful foods for bones:

In general, foods that are harmful to your bones include:

  • Tea
  • Types of pickles
  • Chicken
  • cold water
  • Sandwich dishes
  • potato
  • White rice
  • Lentils
  • Sour and raw fruits

Other foods we should not eat:

Daily consumption of coffee prevents better absorption of calcium and weakens bones.

Carbonated drinks are not good for bones because they contain caffeine, and they are also bad for bones because they contain phosphoric acid, a mineral acid that blocks calcium absorption.

High salt intake is harmful to health and kills 2.3 million people worldwide each year.

A diet rich in meat and protein is also bad for your bones. During digestion, animal proteins release acids such as phosphoric acid and sulfuric acid, which alter the body’s pH. The more acidic the pH of the body, the more minerals are lost in the bones.

Alcohol is also harmful to bones because it stops the activity of osteoblasts (bone-building cells). Do not forget that alcohol can upset the balance, leading to broken bones, especially in the elderly.

Here are some herbal remedies for strengthening bones:

Tomatoes and avocados

This compound is known to reduce inflammation. Avocado is a healthy fat and can absorb lycopene in the body. Eating foods containing lycopene plays an important role in preventing cancer, and they are also effective for inflammatory diseases and cataracts.

Green tea and lemon juice

This combination helps the body absorb antioxidants better, and any type of tea with lemon is delicious. Adding lemon juice to a drink also has many health benefits. In general, adding citrus juice to green tea increases the body’s ability to absorb antioxidants.

Skim milk and bananas

For those who want stronger bones, dairy products are recommended because they are rich in calcium. Bananas help absorb calcium and have strong and healthy bones. You can make a delicious smoothie with bananas and milk and add some oatmeal to make it bulky. Bones become brittle with age, but the potassium and calcium in this compound are very good for bone health.


Almonds contain 75 mg of calcium, potassium, and protein to add to your diet through butter, yogurt, and salads.


Whether packaged or fresh, artichokes contain calcium and vitamins that are commonly used in salads and stews.


Asparagus also contains many calcium, magnesium, and vitamins A, K, and C, which can be grilled or fried with lemon and garlic.


All beans contain magnesium and calcium, but they have a phytate substance, which blocks calcium absorption. Soak the beans and wait for them to dry in a suitable place.

Brazilian peanuts

This type of peanut contains calcium and protein and is a huge source of magnesium which is very energetic.


Broccoli contains calcium, which prevents bone fractures and is also very useful for postmenopausal women.

Brussel sprout

Brussels sprouts are rich in vitamin C and ka and can provide 200 grams of vitamin K daily.

Canned fish

Canned fish is a good source of bone because it contains vitamin D and calcium and can be used in salads.


Almonds are low in vitamin K, deficient in calcium and magnesium, which help keep bones healthy.


Cheese can also provide 30% of your body’s calcium daily.


Vitamin D is a nutrient that can provide 40 to 50 percent of a person’s vitamin D in the body.

Yeast food

Bacteria often produce vitamin K2 in yeast foods.


Fresh or dried figs are a delicious source of calcium, potassium, and magnesium that can also be used in yogurt or salads.


Flaxseed contains omega-3 fatty acids that are very good for bone growth and can be used in salads.


Grapefruit also contains vitamin C, which you can eat for breakfast. Vitamin C is one of the main ingredients in the production of collagen, which is collagen itself, which makes up 30% of our bones.

Green tea

Green tea contains flavonoids, an anti-inflammatory and antioxidant compound that is good for bone health.


Cabbage also contains vitamin C, is an excellent calcium source, and can be eaten raw or cooked.


Kiwi is also one of the fruits with vitamin C and magnesium and contains calcium, vitamin A, vitamin K.


Milk is also a rich source of calcium and is very effective in bone density and strengthening them, and its taste can be improved with fruits.

Fruit juice

A tablespoon of fruit juice, especially date juice, provides a huge source of calcium and magnesium in your body.


Yogurt can also provide calcium, potassium, zinc, and vitamins A and K2, essential for bone health.

Dried plums

Prunes are also rich in vitamin K and help strengthen bones, which can be eaten as snacks.

Pumpkin seeds

Pumpkin seeds contain magnesium, omega-3 fatty acids, and calcium that can be used in various sauces and salads.


One cup of rhubarb contains 350 mg of calcium. It provides vitamins C and A and oxalic acid, which prevents the absorption of calcium, which, when cooked, eliminates oxalic acid.

Salmon fish

Salmon is the best source of omega-3 fatty acids and vitamin D, which can be used in various ways.

Sesame Seed

Sesame seeds are also essential for bone strength and contain calcium, magnesium, and zinc.

Bell pepper

Capsicum in any color is rich in vitamins A, C, and K that can be eaten in salads.

sweet potato

Sweet potatoes provide the body with potassium and also contain magnesium, which is best eaten without salt.

tomato juice

Tomato juice is a rich source of calcium, vitamins A and C, and calcium and vitamin K, and of course, if you are not deficient in sodium, consume it.


Mushrooms contain vitamin D and can supply your body with vitamin D, provided they are not exposed to ultraviolet light.


Walnuts are also a rich source of alpha-linolenic acid, which increases bone density and is also high in magnesium and calcium.

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