28 Best Foods for Strengthening Bones & Muscles

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What are the Functions of Bones in Our Body?

28 Best Foods for Bones

List of Calcium-Rich Vegetables for Bones

SNo.

Vegetables Description Calcium Content (per 100 g)
1 Spinach High in calcium and vitamin K. 99 mg
2 Collard Greens Rich in calcium, vitamin K, and antioxidants. 232 mg
3 Kale Packed with calcium, vitamin K, and antioxidants. 254 mg
4 Bok Choy Contains calcium and vitamins A, C, and K. 105 mg
5 Broccoli Good source of calcium and vitamin C. 47 mg

List of Calcium-Rich Fruits for Bones

SNo.

Fruits Description Calcium Content (per 100 g)
6 Grapes  Grape is a crisp and juicy fruit known for its high-fibre content. 2.4 g
7 Oranges High in vitamin C, antioxidants, and fibre. 40 mg
8 Figs Rich in fibre, potassium, and antioxidants. 35 mg
9 Apricots (dried) Contains vitamins A and C, and dietary fibre. 55 mg
10 Kiwi Packed with vitamin C, vitamin K, and fibre. 34 mg
11 Blackberries Rich in antioxidants, vitamins, and fibre. 29 mg

List of Dairy Products and Nuts for Bones

SNo.

Dairy Products and Nuts Description Calcium Content (per 100 g)
12 Yoghurt Rich in probiotics and protein, it supports bone health. 121 mg
13 Cheese High in protein and calcium, aids in bone strength. 721 mg
14 Milk  Excellent source of calcium and vitamin D. 125 mg
15 Almonds Packed with protein, healthy fats, and calcium. 264 mg
16 Hazelnuts High in fibre, healthy fats, and calcium. 114 mg

List of Calcium-Rich Vegetarian Food for Bones

SNo.

Food Description Calcium Content (per 100 g)
17 Tofu Versatile soy products are high in protein and minerals. 350 mg
18 Soya Beans  Young soybeans are rich in protein and calcium. 63 mg
19 Collard Greens Leafy greens loaded with calcium and vitamin K. 232 mg
20 Bok Choy It is a nutrient-dense Chinese cabbage with high calcium levels. 105 mg
21 Fortified Plant Milk Plant-based milk enriched with calcium. Varies (typically 120-300 mg)

List of Non-Vegetarian Foods for Bones

SNo.

Food

Description

Calcium Content (per 100 g)

22

Sardines

High in omega-3 fatty acids and vitamin D.

382 mg

23

Canned Salmon

Rich in protein, omega-3, and vitamin D.

277 mg

24

Canned Tuna

Good source of protein and vitamin D.

13 mg

25

Shrimp

Low in fat and calories, with some calcium.

98 mg

26

Mackerel

High in omega-3 fatty acids and vitamin D.

684 mg

27

Anchovies

Packed with protein and omega-3 fatty acids.

147 mg

28

Crab

Rich in protein, low in fat, with some calcium.

118 mg

Causes of Weak Bones

Symptoms of Weak Bones

How to Maintain a Healthy Diet for Bones?

10 Food Items to Avoid When Suffering from Bones

SNo. Food Item Reasons to Avoid
1 Carbonated Beverages High phosphoric acid content can leach calcium from bones, weakening them over time.
2 Excessive Salt High sodium intake can increase calcium excretion, leading to bone density loss.
3 Caffeine Excessive caffeine consumption may interfere with calcium absorption in the body.
4 Alcohol Heavy alcohol consumption can interfere with bone formation and weaken bone density.
5 Sugary Snacks High sugar intake can disrupt calcium absorption and weaken bone structure.
6 Processed Foods Often high in sodium and low in nutrients, processed foods can harm bone health.
7 High-Sodium Foods Excessive salt intake can lead to increased calcium excretion and bone weakening.
8 Sodas Like other carbonated beverages, sodas contain phosphoric acid, which can weaken bones.
9 Fried Foods High in unhealthy fats, fried foods can contribute to inflammation and bone density loss.
10 Excessive Red Meat Overconsumption of red meat may increase inflammation and negatively impact bone health.

Avoiding these foods, which can weaken bones or interfere with calcium absorption, while prioritising a diet rich in nutrients can support bone health and aid in recovery from bone-related issues.

Side Effects of an Unhealthy Diet for Bones

FAQs about Food Items for Bones