Bone health is very important to maintain our quality of life. The problem is, as we get older, our bones become weaker and more prone to damage. While there are many aspects involved in keeping bones (and associated body parts such as joints) healthy, one way to get this done is to make some changes to your diet.


This list contains the best foods for strong bones



Popeye’s favorite dish is one of the best foods for strong bones you can find. A cup of cooked spinach contains at least 25% of your daily requirement for calcium, on top of containing other essential nutrients such as iron, Vitamin A, and dietary fiber. This is the perfect choice for both vegetarians and people with lactose intolerance.


Salmon (or Tuna)

One of the healthiest fish out there is also great for taking care of your bones. Aside from containing all essential omega-3 fatty acids, salmon (or tuna) also contains an abundance of Vitamin D. 3 ounces of this healthy seafood contains 40% of your daily dose of this calcium-absorbing vitamin.

FYI: make sure your fish comes from sustainable fishing sources and isn’t farm-raised.


Collard greens or kale

This is another bone-friendly option for those who love their vegetables. A cup of cooked collards contains at least 25% of your daily calcium needs. Combine this with other nutrients associated with collards and you get a killer, diet-friendly ingredient for just about every meal.

ALSO READ: The Importance of Leafy Greens in Your Diet 



Aside from having an abundance of healthy proteins and fats, it also contains high calcium and Vitamin D levels. As a bonus, you can use sardines in almost all kinds of dishes.


Freshly squeezed orange juice

This might seem like an unlikely addition to this list. However, orange juice is one of the most underrated foods for strong bones. Just like virtually all citrus fruit juices, orange juice is loaded with Vitamin C. While most notable for preventing scurvy and boosting immune function, this vitamin is also linked to better calcium absorption.



This drink is considered as the quintessential “bone food.” One cup or 8 ounces of milk contains at least 30% of your daily requirement of calcium, the most critical component of bones. It also contains Vitamin D, which is important in facilitating calcium absorption and bone growth. However these days many people show signs of lactose intolerance, if this is the case opt for organic, calcium enriched almond milk instead.

FYI: be careful when purchasing milk or any other dairy product. Opt for organic, antibiotics, and hormone-free brands and eat in moderation.



Just like most dairy products, yogurt contains an abundance of Vitamin D and calcium, 2 nutrients most essential for maintaining bone health. As a bonus, it will also improve overall digestive function. If you are not fond of drinking milk, yogurt is one heck of an alternate. And the best part, the friendly bacteria already broke down most of the lactose, so most lactose intolerant people can enjoy cultured yogurt without any issue.


You will need to keep your bones healthy as you grow older. Of course, it wouldn’t hurt if you start taking care of them while you are still young. One of the best ways to do it is by getting enough nutrients into your daily diet to fortify and protect your bones. Include these foods for strong bones and have a better chance of staving off bone problems now and in the future.

While nutrition is important, equally important is to stay active and make sure you get your daily movement. When bones and muscles are not used enough, our body starts to break them down under the motto “Use it or lose it!”

ALSO READ: 20 Great and Fun Ways To Get You Moving During The Day


Thanks for reading. I hope this information was helpful. Until next time!



Amy Goodrich

Amy Goodrich


Crazy cat lady, life and food lover, certified biologist, and holistic health coach.

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