16 Foods that Strengthen Your Bones

Poor bone health can lead to conditions like osteopenia and osteoporosis, which make the bones more likely to break or fracture, especially in the elderly. As we age, you may also experience a deep-penetrating pain that radiates through your bones, such as in your hips or your legs. 

This type of bone pain usually feels deeper, sharper, and more intense than muscle pain and can last much longer. Fortunately, there are natural ways that you can strengthen your bones by consuming more vitamins and minerals from healthy foods. 

In that article, I'll be sharing with you a list of the top foods that you can eat for stronger bones and the science behind them. Just a quick reminder that this article is for educational purposes only, so do speak to your doctor if you have any medical concerns. 

 

Cheese

Eating high-quality cheese from grass-fed cows or goat's milk helps to strengthen your bones because it's loaded with calcium, phosphorus, and vitamin K2. These nutrients help to mineralize and harden your bones.

 

Arugula/collard greens

Arugula leaves and two collard greens Leafy green vegetables are some of the best natural sources of vitamin C, which helps your body to make collagen. The vegetables are all high in bioavailable calcium that is easy to absorb, and bone broth is by far one of the best things you can eat for strong bones and joints. This is made from boiled animal bones and is high in collagen and calcium, which aid in the formation and strengthening of bone and junk tissue. 

 

Eggs

Eggs are food. Eating pasture-raised eggs supplies the body with proteins and fats that can help build collagen and bone tissue. The yellow yolks contain vitamin D, which helps the bones absorb minerals.

 

Moringa

Also known as the drumstick tree, Moringa is a tree that is often used to help boost overall health. You can purchase powdered moringa leaves and add them to delicious recipes. It's a wonderful source of calcium and magnesium that helps to strengthen your bones. 

 

Pumpkin seeds

If you do have any existing bone problems, you will need to get more zinc into your diet. A mineral that helps to heal bone tissue. Pumpkin seeds are one of the best natural sources of zinc, which promotes bone regeneration and healing. 

 

Oysters and shellfish

Oysters are another amazing source of zinc and trace minerals for your bones. Other shellfish: before eating, soak your seafood in a little vinegar. to make the minerals more available for your stomach to absorb. 

 

Avocados

Eat half an avocado every day to prevent or reduce joint pain. Monounsaturated fats help to lower inflammation and ease the pain. They are also one of the best natural sources of boron, a trace mineral that is very powerful at minimizing both bone and joint pain. As an aside note, you can also eat avocado seeds. 

 

Sesame seeds

Add two tablespoons of raw sesame seeds to your salads. These are high in magnesium, a key mineral that aids your body's absorption of calcium, vitamin D, and phosphorus to strengthen and heal your bones. 

 

Salmon

Oily fish like wild-caught salmon are rich in bone-boosting nutrients. They are also a wonderful source of vitamin D, which helps your bones absorb calcium. It's also high in omega-3s, which contain DHA to support excellent bone and joint health. 

 

Cherries

Studies show that eating cherries or dark cherry juice can reduce the risk of bone loss with age. Cherries help to reduce pain in the joints if you suffer from arthritis and can help the bones grow stronger with age. 

 

Apple cider vinegar

If you suffer from any form of indigestion, acid reflux, or GERD, then start consuming one tablespoon of apple cider vinegar in a glass of water before each meal. Apple cider vinegar helps to strengthen your stomach and heal digestive problems, also allowing you to absorb more vitamins and minerals. 

 

Almond

Having a small handful of nuts each day can improve the health of the body. Almonds are another great source of phosphorus, which works with calcium to build stronger bones. Remember that the bones are living tissue, so eating nourishes them throughout life. 

 

Gelatin

Scientific studies show that eating gelatin every single day can reduce the risk of osteoporosis, arthritis, and joint pain. You can use gelatin powder to make healthy puddings with natural sweetness like stevia or erythritol. 

 

Sea kelp

Kombu sea kelp, nori wakame, and other types of seaweed are incredible when it comes to boosting your overall health. These are loaded with trace minerals from the seabed like selenium and boron. These help to activate enzymes that are involved with building and remodeling bone tissue. 

 

Pink salt

It's highly recommended to start using pink Himalayan salt when cooking your food. This mineral is mined from an ancient seabed and is rich in strontium. Studies show that strontium hardens the outer part of the bone and is often the missing link when it comes to osteoporosis.

 

Raw Bell Peppers 

Raw bell peppers are one of the best natural sources of vitamin C, which is important to prevent the breakdown of collagen in the bones and joints as you try to eat two raw bell peppers per day to support the framework of your bones. 

 

Notes and Conclusion

Important Notes As you can see, there are many foods that you can eat to support stronger and healthier bones, so try eating a mixture of these often and see how you feel. 

The foods mentioned today also provide the raw materials to keep your teeth, nails, and other tissues very healthy. If you do suffer from osteoporosis, be sure to consume the apple cider vinegar that I mentioned every single day. 

You can get it in capsules and take two to three before a meal to help your body absorb more minerals and vitamins to re-mineralize your bones. Taking a calcium supplement just doesn't have much effect on the bones, as it's usually a deficiency in vitamin D or k2 that causes the bones to become weaker. Take a supplement of 20 000 international units of vitamin D3 with 200 micrograms of vitamin K2 daily if you have any type of bone problem. 

Vitamin D3 helps your body absorb calcium, whilst vitamin K2 pushes calcium into your bones to strengthen them. If you consume lots of grains like flour, bread, cereal, biscuits, and white rice, be aware that these foods all contain phytates. 

Phytates can block your absorption of minerals like calcium, zinc, and magnesium, which can lead to bone loss, so keep these foods to a minimum and eat lots of whole, nutritious proteins and vegetables instead.