Health health eating

5 Foods To Eat For Healthy Bones

Drinking milk for stronger bones is more than just a health and fitness fad. It is Recommended that adults between the ages of 19 and 50, get a minimum recommended calcium intake of 1000 milligrams per day, partly because of the fact that as people grow older, particularly between as they approach their mid-thirties, their bones begin to degenerate and this process could lead to osteoporosis.

To avoid this, there are a number of healthy habits everyone needs to make a part of their daily routine, and these include stress management, exercise, and of course, healthy nutrition. We’ve covered some of these factors, such as exercise in previous articles (read here: ) and in this article, we’ll be focusing on nutrition, showing you the top 6 foods to eat for bone development.  These commonly found foods will give you the right amounts of calcium that you need for maintaining strong, healthy bones on a daily basis. Read on to learn more:

1. Milk



There is some controversy over what precise benefits milk consumption has for health, but what is clear is that milk contains large amounts of calcium which is good for making stronger bones; so, a glass or two of milk each day will do your bones a lot of good.

2. Cottage Cheese & Greek Yoghurt

yogurt and cottage cheese

Cheese, just like milk is a dairy product that is very high in calcium and protein, and should definitely feature very high up on your list of foods to eat. If cottage cheese is not exactly your thing, then a good alternative to try is Greek yoghurt which has much the same properties for building strong bones.

3. Eggs


Eggs are delicious and can be prepared in so many different ways. For years it has been thought that this high protein food was also bad for cholesterol levels, but recent research shows that this may not be the case. What’s more, eggs also contain a high amount of vitamins which are very good for bone development, particularly, vitamins b6, b12, folate and collagen.

4. Fish


Fish is also very good for bone development. Certain types of fish such as tuna, salmon and sardines are particularly beneficial, as they contain high amounts of nutrients such as folate and vitamin D.

5. SpinachSpinach

Spinach has a very high content of calcium and other nutrients which are healthy for building bones. Although it might not be anyone’s favorite food in the world, you can combine spinach with a lot of healthy, delicious foods out there to create a healthy and delicious meal.


Building strong, healthy bones today, is an investment that will yield lasting health and fitness benefits, particularly as people get older. For best results, you should take up a strength training program and as much as possible, find ways to include these bone-friendly foods in your diet.

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