With the kind of lifestyle we have these days, it is the need of the hour to include foods in the diet that helps boost bone strength as that will help in being physically active and healthy. Here are some foods for bone strength that you must include in the diet.

13 Foods you must have for bone strength

1. Yoghurt

It’s rich in calcium and protein, and has probiotics which can reduce the inflammation in the body and can help ease joint pain.

2. Milk 

Milk is a good source of calcium, which is essential for building and maintaining strong bones.

3. Dark Leafy Greens

Dark leafy greens, such as kale, spinach, collard greens, and Swiss chard, are excellent sources of calcium, as well as other nutrients that are important for bone health, such as vitamin K, magnesium, and potassium.

4. Cottage Cheese

Cottage cheese is a good source of calcium, which is an essential mineral for building and maintaining strong bones. In addition to calcium, cottage cheese is also a good source of protein, which is important for building and repairing bone tissue.

5. Fatty Fish 

Fatty fish, such as salmon, sardines, and mackerel, are rich in nutrients that are important for bone health, including vitamin D, omega-3 fatty acids, and calcium. All these nutrients are necessary for the formation and maintenance of strong bones.

6. Eggs

Eggs are rich in in not just protein and vitamin D, but vitamin K as well which is important for bone metabolism and has been shown to improve bone density and reduce the risk of fractures.

7. Cereals

Fortified cereals can be a good source of several nutrients that are important for bone health, including calcium, vitamin D, and vitamin K. But, make sure that the cereals you choose are low in added sugars and high in fibre to support overall health.

8. Seeds

From boosting bone metabolism to increasing the healthy fats, seeds can do it all and are also rich in several other nutrients which helps boost bone strength like protein, calcium and vitamin K.

9. Nuts

Nuts are known to be rich in various nutrients like protein, fibre, healthy fats, and minerals like magnesium & phosphorus that promote bone strength.

10. Beans

Beans are known to be rich in several minerals like calcium, magnesium & phosphorus that promote bone strength. But, they are also rich in carbs, so they must be had in moderation

11. Banana

This delicious fruit is rich in phosphorus and vitamin C, which plays a role in collagen formation that is a key component of bone tissue. Also, the amount of vitamin B6 it contains is responsible for the production of several important hormones and enzymes that support bone health.

12. Orange

Oranges can be a nutritious addition to a balanced diet and can provide a range of important nutrients that support bone health. They are rich in vitamin C, which helps boost bone strength.

13. Papaya

This amazing fruit is not just rich in fibre, but vitamin K as well which helps boost bone strength. It contains chymopapain, which has a significant effect on increasing the bone density and strength.