8 Superfoods to Build Healthy bones


When it comes to bone health, the prime two key nutrients come in mind: calcium and Vitamin D. We get Calcium into our body from external sources and Vitamin D helps its absorption.

Bone structure is an essential part of our body as helps you move, gives you shape and support the body. These are the living tissues which constantly rebuild throughout life. Bones are grown faster in ’20s, teenage and Process gets slow down after ’20s.

In recent time, the most common problem of bone health is Osteoporosis which is mainly characterised by brittle and breaking bones. Therefore it is required to get plenty of calcium and vitamin D which may prevent /slow down the disease. In this article i am going to summarise the best calcium and vitamin D sources to keep your bones healthy.

Superfoods for calcium and vitamin D : –

1) Green Leafy Vegetables

green leafy vegetables

Make green leafy salad as your first choice for healthier bone. Green leafy are packed with rich source if nutrients mainly calcium, Magnesium and Vitamin K.

Vit K also helps to reduce the risk of osteoporosis.



This is the best leafy for getting daily calcium. One cup of daily calcium contains 25% of daily calcium, iron, fibre and Vitamin A.


Leafy green kale is the versatile and inexpensive you can juice, stir,bake  and sauté it.It provides the great amount of nutrients when have it in form of a soup. One cup of cooked kale provides Magnesium, Vitamin K.As we know Vitamin K role in bone health in conjunction with Vitamin D regulates osteoclast production making important part of bone remodelling.

2) Fish

Getting early morning sunlight is very essential to get vitamin D but the heaving fatty fish is important as well.



As fatty fishes have bone boosting properties, salmon has the rich amount of omega 3 fatty acids and vitamin D which improves calcium absorption. Consuming salmon on a regular basis helps to prevent cardiac diseases, control weight and thyroid issues.



These tiny fished look odd and savoury in taste. These fishes work wonder to body as containing good amount of vitamin D,calcium,omega 3 fatty acids help in building good amount of body mass.Also rich source of essential minerals and vitamins that keep disease away. Sardines also cure anxiety and depression, controls sugar level as well.


Photographer Victor Protasio, Food Stylist Chelsea Zimmer, Prop Stylist Heather Chadduck

These canned fish is Loaded with healthful of Vitamin Containing beneficial nutrients like potassium, Magnesium and omega 3 fatty acids.



Least expensive, rich source of Vitamin D

3) Eggs


Egg has the nice amount of Vitamin D and vary easy way to get it.But remember Viamin D only finds in its yolk part not in Egg whites.

4) Dairy Products

  • Milk

This is the fully loaded dose of calcium therefor doctors usually recommends to have a cup of milk daily. Research showed that one cup has around 30% of calcium which our body needs daily. In addition milk sold in stores is fortified with which makes milk double whammy for healthy bones.



This has the more amount of calcium than milk form which it is made. And I can say this can be the creamy way to get your daily calcium. Fat free calcium has 30% calcium and 20% vitamin D for the day.



Indeed that milk has more amounts of calcium means cheese also has. But it does not mean to have it in excess. Enjoy it in moderation. To choose from wide varieties, cheddar has high amount of calcium but for a healthier option, try cheese from skim milk.

5) Almond Butter

almond butter

Almond butter is the best way to boost your calcium intake and better than peanut butters well. packed with high amount of calcium and protein, Lesser in fat and cholesterol. This other nutrients also required for building bone mass.

6) Fig


If looking for improvise bone density, fig is the best option.Fresgh figs has around 90 mgs of calcium and skeleton saving nutrients like Potassium and Magnessium.Dried one are just as good as half a cup of dried figs have 121 mg of Calcium.

7) Nuts

assorted nuts

Walnuts are the rich source of linolenic acid, omega 3 fatty acids which cut down the bone breaking process and keep bone formation constant. Brazil nuts are good source of Magnesium, grab a handful of nuts and do the topping on a oatmeal. But remember it has high amount of fat thus limit your servings.

8) Sweeteners

Sweetener means here is not the refined sugar but molasses good source of calcium. A tablespoon of sweet syrup containing 41 mg of calcium makes a healthy dish of oatmeal or a smoothie with molasses.