Top 11 Foods For Strong Bones And Muscles

Including foods for strong bones in your regular diet will help you avoid bone problems and save money on medical expenditures. Bone strength can be affected by age. Brittle bones can be aggravated by a poor diet and heredity. Brittle bones cause roughly 8.9 million fractures each year, according to estimates. From the age of 30, women’s bone density begins to deteriorate, making them more vulnerable to fractures, premature aging, and falls.

According to the NHS, eating foods high in calcium and vitamin D is one of the greatest and most effective strategies to improve bone health.

Take a look at the 12 foods that can help you fight osteoporosis and enhance your bone health. Continue reading.

Bone Strengthening Foods

Here are some of the finest foods for strengthening your bones:

food for strong bones and muscles

(1) Milk

Calcium, phosphorus, potassium, and vitamins A and D are all found in milk. Cow milk can help you maintain a robust bone structure. You can also consume calcium- and vitamin-D-fortified milk. If you have lactose intolerance, though, stay away from it.

How Much Should You Drink?

2 glasses of milk every day is recommended.

(2) Goat cheese

Cheese is a rich source of calcium because it is made from milk. It also contains a lot of vitamin A, B12, zinc, and phosphorus. The cheese will not only enhance the flavor and taste of your food, but it will help preserve your bones from becoming brittle. If you have lactose intolerance, you can eat cheddar cheese with very little or no lactose.

How Much Should You Eat?

12 to 1 ounce of cheese each day is recommended.


(3) Eggs

Vitamins D, A, E, and K, which are fat-soluble vitamins, are abundant in egg yolks. Vitamin D is required for the absorption of calcium and the improvement of bone health. Make sure you eat the whole egg rather than just the whites.

How Much Should You Eat?

Every day, eat two entire eggs.

(4) Almond Butter

Almond butter is a good source of calcium and protein. This cholesterol-free vegan butter feels creamy and delicious while also protecting your heart. Almond butter can be used in smoothies, breakfast bowls, and desserts.

How Much Should You Eat?

Every day, eat 1-2 teaspoons of almond butter.

(5) Seeds

Calcium is best obtained through seeds. Protein, dietary fiber, good fats, phosphorus, iron, and potassium are all abundant in them. Flaxseeds, sunflower seeds, melon seeds, pumpkin seeds, and sesame seeds can be used in smoothies, salads, or egg and avocado toast for breakfast.

How Much Should You Eat?

Every day, eat 1-2 teaspoons of seeds.

(6) Nuts 

Nuts are good for your bones.

Nuts are high in omega-3 fatty acids, healthy fats, and protein. Scientists discovered that eating mixed nuts every day can aid with general health and bone health. Nuts can be eaten whole or ground and mixed into smoothies, breakfasts, and salads.

How Much Should You Eat?

Every day, eat a handful of mixed nuts.


(7) Beans

Beans are a type of legume. They are high in calcium, phosphorus, potassium, and omega-3 fatty acids, in addition to being high in protein. Consumption of legumes has been proven to help reduce bone loss. Bean sprouts, lentils, kidney beans, garbanzo beans, and cowpeas are all good sources of iron.

How Much Should You Eat?

Consume 12 to 13 cups of beans every day.

These are the greatest foods to eat to avoid bone loss and strengthen your bones. However, there are several things you should avoid for the bone-strengthening nutrients to work quickly. Take a look at the food list to see what you should avoid.

(8) Yogurt

Yogurt is good for your bones.

Probiotics, calcium, potassium, and vitamins D, A, and folate are all found in yogurt. Daily use of yogurt has been found to help reduce fractures, according to researchers. If you have weak bones, calcium-fortified yogurt is a good choice.

How Much Should You Eat?

Three servings of yogurt per day are recommended. It’s great in smoothies and breakfast bowls, as well as salad dressings and fruit salads.

(9) Leafy Greens with a Dark Color

Dark leafy vegetables are good for your bones.

Calcium, antioxidants, and vitamins C and K are abundant in dark leafy greens such as spinach, kale, arugula, lettuce, and chard. Every day, eating at least three different varieties of dark leafy greens will help you build stronger bones and boost your immune system.

How Much Should You Eat?

Every day, eat 3 cups of three different dark leafy greens.

(10) fish

Fish is good for your bones.

Vitamin D is found in entire foods such as sardines, tuna, catfish, and salmon. Vitamin D aids in the mineralization of bones. Your bones won’t be able to absorb calcium if you don’t get enough vitamin D.

How Much Should You Eat?

3 oz. of fish every day is recommended. Grilled or baked is the finest way to eat it for lunch or dinner.

(11) Cereals and juices with added nutrients

Cereals and liquids fortified with calcium for strong bones

Calcium-fortified cereal bars and drinks are a great method to boost calcium levels in your body. Breakfast can be supplemented with calcium-fortified orange juice. Alternatively, if you’ve skipped breakfast, have a fortified cereal bar before or after your workout.

How Much Should You Eat?

Every day, consume 1-2 servings of fortified juice or cereal.


(12) Broccoli 

Broccoli is a cruciferous vegetable with a long list of health advantages. Calcium, vitamin C, potassium, phosphorus, folate, and vitamin K are all abundant in them. Broccoli is good for your bones and teeth if you eat it every day. It also aids in weight loss and the prevention of high blood pressure, cancer, and diabetes.

How Much Broccoli Should I Eat?

 A serving of broccoli should be consumed once a day.

Foods to stay away from

To grow strong bones, avoid the following:

(1) Foods that are salty

If you have osteoporosis, stay away from salty foods like fries, chips, fried chicken, salami, and sausage. Scientists discovered that increased salt intake had a deleterious influence on bone health, regardless of calcium supplements.

(2) Diets with a Very Low-Calorie Count

Dieters on Very Low-Calorie Diets (VLCD) are allowed to take about 500 calories each day, which means you’ll be missing out on a lot of nutrients. Your bones and muscles will grow weak if you stay on a VLCD for numerous days. When you can lose weight by eating nutritious foods in sufficient amounts and exercising, avoid VLCD.

(3) Caffeine

Teas, coffees, and a few energy beverages all contain caffeine. Caffeine consumption in excess can degrade the health of your bones and make them more susceptible to fractures.

(4) Alcohol

Excessive alcohol use might result in a loss of bone mineral density. Several studies show that heavy drinkers are more likely to develop osteoporosis than light drinkers or non-drinkers.

(5) nonalcoholic drinks 

Soft drinks are unhealthy in every way. And here’s still another one! Colas and soft drinks have been reported to induce kidney impairment, which can lead to bone deterioration.

Nutrients high in calcium and vitamin D that enhance bone health and function are foods for healthy bones. Milk, yogurt, dark leafy greens, eggs, cheese, salmon, nut butter, fortified cereals and drinks, and beans are among these items. Regularly including these foods in your diet will aid with bone health. Low-calorie diets, alcohol, salty foods, caffeine, and soft drinks should also be avoided because they hurt bone health.


This article provides general information about the topic and is not to be taken as medical advice or as an alternative to medical advice, treatment, and/or diagnosis. Always consult with your doctor before trying out any of the remedies/recipes suggested in the blog post.

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