Calcium Rich Foods For Stronger Bones

by John Esposito
man with strong bones and muscles

Did you know that the body of an adult human being is made up of 206 bones? These form a structural framework that provides support for your organs, muscles, tissues, and other body parts. They are essential in your ability to move, as your tendons, muscles, and others have to work hand-in-hand with them so that you can run, walk, and perform other physical activities. They also ensure that your vital organs, such as your heart, are shielded from harm, and they even facilitate the production of blood for your body to function efficiently.

For your overall health and wellbeing, it is crucial that your bones are healthy. They need to be fed with important nutrients so that they can remain strong and durable. They need foods that are high in calcium.

To get stronger bones, the following are examples of natural foods that you can add to your diet:


Did you think that milk is only for children? Even as an adult, you are advised to drink milk to supply your bones with the calcium that they need. Your bones are made up of calcium compounds that work together to create a solid and stable mechanical support system for your body.

dairy products rich in calciumEvery glass of milk that you drink gives you about 300 milligrams of calcium, and you should drink at least a couple of glasses a day to give your bones enough sustenance. It can also save you from various bone-related health problems, such as osteoporosis.


Do you like adding extra cheese to your pasta dishes or pizza? Cheese is a dairy product that is widely used in making various types of foods. It comes in different types, like cheddar, gouda, manchego, smoked gouda, camembert, parmesan, romano, and brie, and is quite tasty.

Because of its high levels of calcium, it can strengthen your bones and prevent the development of bone problems. An ounce of Swiss cheese, for instance, is loaded with about 200 milligrams of calcium.

Cheese also has an abundance of vitamin B, vitamin D, phosphorous, and magnesium, so it is an excellent healthy food that can help you meet your daily nutritional requirements.


Are you aware that salmon is one of the healthiest seafood around? If you want to lose weight, salmon is often recommended to be included in your new healthy diet plan. The reason for this is that it is made up of several compounds that are necessary for good health.

One, it contains lean protein, which can help you get rid of those extra pounds and also improve your muscle structure. Two, it is rich in omega-3 fatty acids, which can boost brain health, fight off anxiety and depression, improve eyesight, reduce risk of heart disease, and ward off inflammation and other issues that affect bones. And three, it is a good source of vitamin D, which facilitates calcium deposition in your body, and hastens calcium absorption into your bones.


Do you like munching on nuts while you are working, studying, or just sitting on the couch and watching television? If consumed in moderate amounts, nuts can be a valuable nutritional source that can help get you in good shape and health.

An excellent source of omega-3 fatty acids and antioxidants, nuts can provide protection to your bones against inflammation, bone breakage, and a variety of complications. They are also good at helping your body absorb the calcium and the other important nutrients that come from the foods that you eat.


Are eggs a staple at your breakfast table? Whether scrambled or hardboiled, eggs are good and inexpensive healthy food. They are rich in protein, so they can help build muscles and give your body sufficient energy to burn for better stamina and endurance. They are also loaded with vitamin B complex and vitamin D, which promotes the growth and development of bones.

For every egg that you eat, you enjoy about 50 grams of calcium, which can contribute to the building of strong bones and teeth, and boosting of different bodily functions that involve the muscles, nerves, and blood.


Have you eaten kiwi before? Described by many as a magical food, kiwi contains about 34 milligrams of calcium per 100 grams, which is good for maintaining bone health. In addition, it is a great natural source of vitamin C and vitamin K, which helps in the synthesis of the collagen fibers in your bones. So, if you consume it frequently, you can lower your risk of fractures, osteoporosis, and other bone diseases.

green applw kiwi fruit and smoothieAlso rich in antioxidants, kiwi can promote better and faster nutrient absorption, allowing your body to perform its functions more efficiently, with reduced chances of getting afflicted by cancer and other medical complications.


How many times have you heard of or read the saying, “An apple a day keeps the doctor away”? Apple is rich in various vitamins, minerals, and nutrients that can protect you from infections, illnesses, and other health problems. It not only promotes better digestion and bowel movement, but it can also lower your risk of Alzheimer’s, Parkinson’s, diabetes, cancer, and obesity.

For every apple you eat, you can get a good amount of calcium that can give you healthier and whiter teeth, and help build collagen that supports stronger skin, bones, and cartilage.


How do you like your yogurt? A dairy product rich in calcium, yogurt is a fantastic healthy food option for the health conscious. If you do not like milk or cheese, you can have yogurt instead, so that you can give your body the calcium that it needs for stronger bones and teeth. For every 8 ounces of yogurt that you consume, you can enjoy approximately 450 milligrams of calcium, a substantial amount that can do a lot of wonders to your body.

Yogurt also contains a long list of other essential nutrients, such as magnesium, potassium, vitamin B, and vitamin D, which play big roles in ensuring that your bones get stronger and more durable each day.

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