Top 10 Healthy Food for Stronger Bones

Our bones serve as the structure of our body which also provide protection for our internal organs. Without our bones, it is impossible to move. Thus, we should give importance to our bones by eating healthy foods that make them stronger. The key to making them healthy is daily consumption of foods rich in calcium and vitamin D.

Here are the top 10 healthy foods that make our bones stronger:

Yogurt

Yogurt is fortified with vitamin D. It can be a creamy way too to provide you enough calcium. A plain yogurt contains 30% of your calcium and 20% of your vitamin D for the day.

Milk

Milk is our number one source of calcium. You can choose brands of milk that are fortified with vitamin D, too. It is advisable to drink at least one glass of milk daily.

Cheese

Cheese is also a powerhouse of calcium. A 1.5 ounce of cheese contains over 30% of your daily value of calcium.

Eggs

Eggs are a good source of non-dairy calcium. One egg contains 21 mg of calcium. But more importantly, eggs are very rich in vitamin D and other nutrients.

Sardines

Sardines are rich in Omega-3 fatty acids which may slow down bone loss. It is also a surprisingly good source of vitamin D and calcium.

Spinach

Apart from calcium, these leafy greens provide you magnesium, vitamin C and K, fiber, iron and phytonutrients which are essential for a healthy bone.

Salmon

Along with sardines, salmon is a good provider of Omega-3 fats. It also has a precious dietary vitamin D essential to protect bone mass.

Tofu

Tofu is a highly nutritious food made from soya beans. It is a good source of calcium and other essentials such as protein, iron, manganese, phosphorus, selenium, and others.

Nuts

This tiny-but-incredible food contains essential vitamins and minerals, and healthy fats. It is high in magnesium, potassium and vitamin B6. Some varieties of nuts are also excellent sources of Omega-3 fats.

Onions

Onions contain a certain type of polyphenol which strengthens the bones. According to a study, eating onions daily may improve bone mass by 5%.