What Diet Should I Follow to Strengthen Bones

To have strong bones, you have to maintain good habits throughout life. Loss of density is inevitable with age, but regular exercise and a healthy diet can help us maintain a strong skeleton.

Calcium is essential for the health of our bones; it also helps maintain our teeth and participates in many other functions such as blood coagulation, heart rate, muscle contraction or a nerve impulse. If we lack calcium, we could have hair loss, bone fractures, muscle cramps, and an increased probability of osteoporosis. And for our body to absorb calcium correctly, you must bear in mind that you need a sufficient supply of vitamin D.

How to strengthen bones

Whether our bones are more or less healthy as we get older depends on several factors. It may be a genetic issue, among others, but in any case, your bones will be in much better condition if you practice physical exercise often.

However, for most people, bone health is related to their Diet. For healthy bones, you need a diet rich in calcium and vitamin D, protein, vitamin A, magnesium, and vitamin K. But what foods help strengthen bones and joints? We show them below.

What Diet Should I Follow to Strengthen Bones?


Spinach is ideal for taking care of our bones because it is rich in calcium and vitamin K, folic acid, iron, fibre and vitamin A.


Broccoli is an excellent source of calcium, folic acid and vitamin K, a perfect ally for maintaining strong bones.

Dairy products

Milk or its derivatives, such as cheese or yoghurt, are calcium, B vitamins, and vitamin D sources.


Tofu is rich in calcium and protein, making it a healthy option to incorporate into your menus.


Small fish such as sardines contain 325 milligrams of calcium per 100 grams, so do not hesitate to abuse them.


Nuts are rich in vegetable proteins, iron, vitamin E, D, and phosphorus, favouring calcium absorption.


They are a great source of vegetable protein, but they are also rich in iron and phosphorus, which are essential for calcium absorption.


There is no problem in following a hyper protein diet with hypercholesterolemia; we must consider that this protein intake comes from healthy sources that do not negatively affect us.

In addition to having that healthy life that you tell us about and eating plenty of fruits and vegetables, we find that the origin of protein plays a vital role in cases of cardiovascular risk. This is, for example, very clear in cases of type 2 diabetes, where the abundance of meat is an obvious risk factor. Not everything revolves around carbohydrates, not even inadequately intolerant conditions.

Healthy life and good nutrition

Getting enough nutrients by eating bone-building foods and exercising regularly will lower your chances of developing bone disease. Remember, potassium, vitamin K, and magnesium help your body absorb and use calcium.

Maintain a healthy and balanced diet with various nutritious foods, such as vegetables, fruits, legumes, nuts, seeds, whole grains and fish. Proteins also help build muscles and keep bones strong.

Finally, try to lead an active and participatory life and this. But above all, keep an optimistic attitude and a positive mind to increase your well-being. You will see how your quality of life improves and makes you happier.