Which food increase bone density?

Low bone density can cause problems as we age older. It’s not just a problem for older people, young athletes can have Osteopenia or Osteoporosis with overtraining, poor nutrient or caloric intake, or hormonal imbalance. Let’s do a rundown of the foods that are full of Vitamin D and Calcium to help build stronger bone density.

Dairy products assortment shot on rustic wooden table. Dairy products included are milk, yogurt, butter, goat cheese, mozzarella, ricotta, Parmesan cheese, emmental cheese, eggs and hard cheese. Low key DSRL studio photo taken with Canon EOS 5D Mk II and Canon EF 100mm f/2.8L Macro IS USM

Foods that increase bone density

• Dairy is an excellent source of Calcium.
Dairy products such as milk, yogurt, cheese also come up in a conversation when it comes to bone health, why? Because it is an excellent source of Calcium. Both full fat and non-fat works well, however, if you are going for non-fat it is advisable to choose foods that have been fortified with fat-soluble vitamins which are essential in building strong muscles.

• Nuts as a source for Magnesium and Phosphorus.
Nuts do contain Calcium, yet they are an excellent source of magnesium and phosphorus. Magnesium helps in the absorption and retaining of calcium in the bones. Phosphorus on the other hand are naturally found in our bones and teeth. While there are many nuts such as walnuts, peanuts and pecans to choose from, almonds are recommended as the best bet.

• Seeds can provide the same benefits for your bone just as nuts.
Seeds do provide you with calcium, magnesium and phosphorus just as nuts. Seeds also have fiber, omega-3 fatty acids which can reduce inflammation and lower cholesterol, while also keeping the brain’s nervous system working smoothly.

• Leafy green veggies are packed with nutrients.
Leafy green vegetables contain nutrients such as Vitamin K and calcium, which is essential for your bone health, often lack of Vitamin K is associated with osteoporosis and fractures. Incorporating spinach, turnip greens, kale, broccoli and cabbage can offer some bone-strengthening benefits.

• Beans as a power house plant food.
Beans such as black beans, edamame, pinto beans, and kidney beans provide nutrients rich in calcium, phosphorus and magnesium. They are also high in fiber and protein and may be especially helpful to those following a plant-based diet.

• Fatty fish can have multiple benefits.
Fatty fish such as salmon, tuna and rainbow trout provide enough Vitamin D which diet alone cannot provide. Vitamin D plays a major role as it Is fat soluble and helps in the absorption of calcium from the gut, essential for bone growth. Yet, 50% of the population worldwide is deficient in this important nutrient due to less exposure to sunlight.

• Fortified juices and cereals come with bone-boosting Calcium.
It can be taken as an alternative if your body cannot tolerate diary, you can add foods fortified with calcium and Vitamin D, while fortified juices and cereals can provide more nutrients than leafy greens.


Bone density in a person develops throughout a person’s life and peak till their late 20s. It is important to consume foods rich in calcium, phosphorus and magnesium for healthy bones, also keep in mind to avoid smoking and excessive drinking.

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