best food for strong bones

22 Best Calcium Rich Food for Strong Bones & Joints

If you are looking for the best food for strong bones, here are my tips on what you should take and avoid. We wrote this guide for people with weaker bone popularly known as Osteoporosis.

Osteoporosis, mostly commonly referred to as “thinning of the bones”, is a disease in which bone mineral density is reduced. This can cause the bone become brittle and fragile and easily fractured. Although, there is no cure for it, but it can be prevented. Healthy diets along with weight bearing exercise are key factors in the prevention and treatment of osteoporosis. Below are the list of foods to eat and avoid during this disease.

Why Your Bones Could be Fragile or Weak:

Osteoporosis, “the silent thief as you age”, occurs when there is an imbalance between new bone formation and old bone reabsorption. The body may fail to form enough new bones, or too much old bones may be reabsorbed, or both. Two essential minerals for normal bone formation are calcium and phosphate.

Osteoporosis can affect men and women. It’s more common in older people, but it can also affect young people. Below are the causes of this disease.


Women are more at risk of developing osteoporosis than men because the hormone changes that occur in the menopause directly affect bone density. The female hormone oestrogen is essential for healthy bones. After the menopause, oestrogen levels fall. This can lead to a rapid decrease in bone density. Women are at even greater risk of developing osteoporosis if they have:

  • An early menopause (before the age of 45)
  • A hysterectomy (removal of the womb) before the age of 45, particularly when the ovaries are also removed
  • Absent periods for more than six months as a result of over-exercising or too much dieting.


In most cases, the cause of osteoporosis in men is unknown. However, there is a link to the male hormone testosterone, which helps keep the bones healthy. Men continue producing testosterone into old age but the risk of osteoporosis is increased in men with low levels of testosterone.

In around half of men, the exact cause of low testosterone level is unknown, but known causes include:

  • The use of certain medications, such as oral corticosteroids.
  • Alcohol misus
  • Hypogonadism (a condition that causes abnormally low testosterone levels).

Check out: Causes and Symptoms of Osteoporosis

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Best Food for Strong Bones; Top Diet Ideas

  • Calcium containing foods such as:
    • Milk
    • Yoghurt
    • Green leafy vegetables
    • Orange juice fortified with calcium, soya beans,
    • Nuts, and
    • Sardines.
  • Vitamin D containing foods such as:
    • Eggs
    • Sardines
    • Salmon
    • Powdered milk.

Other foods include;

  • Bananas
  • Mango
  • Potatoes
  • Cabbage
  • Pineapples
  • Strawberries
  • Cucumbers
  • Honey
  • Onions cherries
  • Tangerines, and
  • Pumpkin (Ugwu) seeds.

Food To Limit or Avoid Completely for Strong & Health Bones

While you are striving to fortify your bones, there are foods you shouldn’t take:

  • Excess salt
  • Carbonated drinks (soft drinks) and
  • Caffeinated drinks (coffee and tea).

While these tips will help you grow a stronger and healthy bone, you can tell your friends about the best food for strong bones by sharing this post on your Facebook. Who knows? you may help a nursing mother find diets for growing baby or one of your contacts who is experiencing pain may find this useful.

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