We really need to eat a balanced diet for healthy and strong bones. What you eat plays a very important role in determining how maintained is your bone health. Our bones start becoming thin as we touch 30’s. But there are ways to put the brakes and let our bones be healthy and strong throughout life. Here we enlisted, top 9 foods for strong bones. Let’s have a look into them.

Eating the right kind of not only boosts your bone density but also helps in improving the condition of your health. Vitamin D and calcium plays a vital role in maintaining your bone strong and healthy. Try these best 9 foods for healthy bones.

Best Foods For Strong Bones:

Let’s see how to increase bone strength by the following foods.

1. Milk:

Milk and calcium go hand in hand. It not only makes our bone strong but also helps in skeletal muscle growth and development. Adult’s up to the age of 51 years requires 1000 milligrams per day. The figures start increasing once you cross 51 years. So start drinking 3 glasses of milk every day for healthier bones.

2. Yoghurt And Cheese:

If you lack calcium in your diet, your bone may just weaken or it may lead to osteoporosis. Yoghurt and cheese are rich supplements of calcium and vitamin D. Try to eat a plain fat-free yoghurt instead of fruit yoghurts. You can also eat a small amount of cheese in your daily routine for the strengthening of your bones.

3. Tofu:

Tofu is a kind of soy food which is very rich in calcium content. You should eat tofu every day for improving your bone density. You can either eat tofu cooked or plain the choice is completely yours. But eating tofu definitely makes your bone healthy and strong.

See More: Calcium Rich Foods List

4. Spinach:

Spinach is one of the best green leafy vegetables that have high calcium content. You should consume spinach in your daily diet because spinach not only makes your bone strong but also helps in improving your overall health. Spinach is high in iron, potassium and magnesium. So you can sauté the spinach and make a vegetable from it or eat it raw by making a salad from it.