13 food items for strengthening bones and energizing the body

Bones are the framework on which our body is supported. The well-built and strong bone structure helps us move around efficiently. It decreases the amount of energy we spend on moving and doing work. In addition, the bones need nutrition to stay healthy and strong. Here, we will talk about food for stronger bones.

This way they can resist diseases and infection that tend to undermine their strength. Here are some food items that provide the right nutrition for our bones.

Best food for strengthening bones and energizing the body

Best food for strengthening bones and energizing the body

Milk and dairy products for strong bones

Milk and dairy products are a rich source of vitamins and minerals, especially calcium. Calcium is needed for the health of the bone and the teeth. Children need it to grow strength in the bones and adults need it to maintain the strength. The daily requirement of calcium is about 1133 mg.


Yogurt has several vitamins and minerals such as Vitamin B2, Vitamin B12, riboflavin, phosphorus, and calcium. It also has potassium and magnesium. You also get animal proteins since yogurt is derived from milk.

This is about 6 grams in a 120-gram serving. Buttermilk is rich in probiotics but if you cook with the yogurt or buttermilk, the live cultures are destroyed and it loses much of its value. A low-fat yogurt 250 grams serving has 345-456 mg of calcium.


Just like yogurt, you get minerals and vitamins from milk in addition to calcium. It has Vitamin B2, Vitamin B12, phosphorus, potassium, iodine, and protein.

Humans need the riboflavin, thiamine, and Vitamin B12. The fat-soluble Vitamin A, Vitamin D, Vitamin K, and Vitamin E are essential for our well-being. They make the bones strong.

Milk also contains insignificant amounts Vitamin C, Vitamin B6, folate, pantothenic acid, and niacin. However, these are not present in substantial amounts. In 1 cup of low-fat milk, you have 290 mg of calcium and in skim milk 306 mg.

Milk and dairy products
Milk and dairy products


Cheese is one of the richest sources of calcium and plays a key role in the health of the bones. The Vitamin B12 is useful for the nervous system. Other nutrients present in cheese includes Vitamin B2, Vitamin A, magnesium, phosphorus, zinc, and protein.

The vitamin in the cheese helps the body absorb and distribute the calcium needed for our bones. In 100 grams of cheese, you have 721 mg of Calcium.


Alongside milk, an egg is the gold standard for proteins. In one egg you have 75 calories, which is very low. But, the protein content is high-quality amounting to 7 grams.

It has 5 grams of fat and 1.5 grams of saturated fats. Other than this, it has mineral, carotenoids, vitamins, and iron. In 100 grams of the boiled egg, you have 50 mg of calcium.

Seafood for healthy bones and muscles


Sardines are easy to get and easier to prepare. Canned sardines are a hot favorite since they are not messy to handle and cook. It has magnesium, iron, omega-3 fats, and protein apart from the calcium.

It also has zinc, sodium, potassium, and phosphorus. The Vitamins in sardines include fat-soluble vitamins Vitamin A, Vitamin D, Vitamin K, and Vitamin E.

Other than this it has Vitamin B12, Vitamin B6, folate, niacin, riboflavin, and thiamine. In 50 grams of sardines, you have 233 mg of calcium.



If you eat 125 grams of pink salmon a day, you get 60% of the daily requirement of proteins. The other things you get are saturated fat (18%), cholesterol (23%), fat (10%), and sodium (5%).

It has the amino acid taurine, a powerful antioxidant. It provides us with selenium, Vitamin D, and Vitamin B12. The other nutrients are phosphorus, potassium, biotin, pantothenic acid, choline, and Vitamin B6. A 125-gram serving of salmon has 447 mg of calcium.


You have rich nutrient content in tuna fish. Other than the excellent proteins, it also contains Vitamin B12, Vitamin B6, Vitamin B3, selenium, and phosphorus.

The other nutrients are Vitamin D, Vitamin B2, Vitamin B1, magnesium, and iodine. It is also rich in potassium and choline. In 100 grams of tuna, you have 10 mg of calcium.

Leafy vegetables to strengthen bones


Spinach is a rich source of niacin and zinc. It is low in fats and cholesterol. Raw spinach contains oxalic acid that is not desirable, and cooking removes this. Cooked spinach has magnesium, potassium, manganese, copper, phosphorus, iron, folate, thiamine, calcium, and Vitamin B6.

It also has the fat-soluble Vitamins – Vitamin A, Vitamin D, Vitamin K, and Vitamin E. It is also high in fiber and proteins. One cup of spinach has 297 mg of calcium.

Leafy vegetables
Leafy vegetables

Collard greens

In collard greens, you have considerable amounts of Vitamin B6, Vitamin B1, copper, and iron. In addition, you have magnesium, protein, and Vitamin E. They are renowned for their considerable content of niacin, phosphorus, and omega-3 fatty acids. In 100 grams of collard greens, you have 232 mg of calcium.

Breakfast items

Since cereals have plenty of calcium, you get roughly half the amount of calcium you need from it. Use it along with orange or apple juice fortified with calcium, and milk. This will satisfy your calcium needs for the day.

Fortified cereal

This food item is low in fat and cholesterol. It has considerable amounts of Vitamin A, folate, phosphorus, riboflavin, calcium, and selenium. The other nutrients present include iron, manganese, Vitamin B6, niacin, and thiamine. In one serving of fortified cereal (200 grams) you have 20% of the daily requirement of calcium, that is 227 mg.

Orange juice

One cup of raw, fresh orange juice (128 grams) has 124 mg of Vitamin C. Like all the citrus fruits, they contain flavonoids. In addition, they have folate, thiamine, and potassium.

It helps boost the immune system and prevents kidney stones from forming. Your blood circulation improves and the blood pressure becomes more balanced. Other than this, it is a reliable source of fibre. In 100 grams of orange juice, you have 11 mg of calcium.

Include nutrient-rich food in your diet. Keep in mind that you should eat a balanced diet for proper absorption and utilization of the nutrients. Remember to spread your nutrition absorption uniformly over the week so that you can absorb it effectively.

Eat these foods every day to strengthen bones and muscles. These healthy food items will also give you lot of energy.



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Anoop Sharma

About Anoop Sharma

Anoop Sharma is an IT professional, freelance health writer and creator of www.medicinalplantsanduses.com. He is passionate about helping others learn about health issues and their natural remedies, yoga and healthy food.

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