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Foods to strengthen bones

by Alivia Nyhan
Published: Last Updated on

The health of our bones is vital to ensure the proper functioning of other parts of the body. The bones serve as support for the muscles and other tissues, in addition to protecting the internal organs from possible blows and allowing us to carry out movements. One of the most common bone conditions is known as osteoporosis , a condition caused by a decrease in bone mass that poses a greater risk of fractures or bone injuries. Therefore, we must ensure the necessary supply of nutrients that allow us to have strong and healthy bones. Food is essential to have adequate bone density, so on this occasion, at FastlyHealwe inform you about foods to strengthen bones .


Calcium is essential, being one of the foods with a greater amount of nutrients that allow to strengthen the bones. To ensure the necessary daily amount of calcium, it is advisable to drink a glass of milk a day or consume dairy products. In the case of not drinking milk of animal origin, soy milk also provides us with calcium, although in lesser amounts, and it is also rich in vitamin D, essential for bones. The best option is to consume low-fat dairy products, since they are healthier and contain the same amount of calcium.

The cereals are other foods to build strong bones, and can be combined with milk in one shot a day. We can also opt for fortified cereals, which are a good source of fiber, so they will help regulate our intestinal transit. The tofu is another good choice in the case of lactose intolerance, since it contains calcium that can provide the recommended daily dose, although we consume a larger amount.

  • Milk.
  • Yoghurt.
  • Cheeses
  • Tofu.

Vitamna D

The foods rich in vitamin D are essential for strong bones. This vitamin plays a very important role in increasing bone density , since it favors the absorption of calcium, ensuring the levels of this mineral in the bloodstream. The main foods rich in vitamin D are oily fish, which in addition to containing vitamin D, are also rich in omega 3 fatty acids, essential for the proper functioning of the body. This essential acid is very important for health, reducing the risk of cardiovascular disease by preventing the formation of blood clots, promoting memory and concentration, and helping to eliminate fat.

  • Cod.
  • Sardines
  • Salmon.
  • Herring.
  • Mackerel.
  • Tuna.

Phosphorus and vitamin K

Other foods to strengthen bones are those rich in phosphorus . This mineral is involved in the absorption of calcium , so its deficit can cause bone demineralization. The most suitable foods to balance the contribution of phosphorus are those that contain protein:

  • Whole grains.
  • Nuts.
  • Vegetables.

However, the loss of bone density does not depend only on a deficiency of calcium, vitamin D or phosphorus, but it is related to a shortage of a protein known as osteocalcin. The lack of this protein increases the chances of suffering bone fractures. For this reason, consuming foods rich in vitamin K is also important when it comes to taking care of our bones and ensuring their good condition. This vitamin influences the metabolization of osteocalcin , and its deficiency can lead to malformations in bone development by blocking calcification. Some of the foods that contain vitamin K are:

  • Spinach.
  • Broccoli.
  • Brussels sprouts.
  • Lettuce.
  • Parsley.
  • Kiwis.
  • Avocado.

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to Foods to strengthen bones , we recommend that you enter our Food category .

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