Must have foods to improve bone density

A balanced diet is essential for maintaining good health and when you want to improve bone density, then it becomes all the more important to have a balanced diet which contains all the essential nutrients, minerals and vitamins. If you want to have stronger bones, then your diet should contain high amounts of whole grain cereals and at least 5 servings of vegetables and fruits. The consumption of fat and sugar should be kept at minimum levels. We should maintain good bone density ratios when we are young as it will be beneficial in older age when there are chances of getting osteoporosis and other bone related problems.

A poorly balanced diet can lead to loss in bone density. A diet should contain good amounts of calcium as it gives the bones rigidity and strength. With increase in age, the process of skeletal renewal slows down thereby decreasing the bone density. This results in the expansion of the inner mesh of the bones which causes the bone to be more fragile. We can maximize the bone mass in early years of life by consuming a healthy diet and reduce the age effects on bones. Below is a list of food items that can improve bone density and give you healthier bones.


Studies conducted after the year 2005 point out that onions can slow down the resorption rates of bones. Resorption is the process of breaking down and removal of old bone cells by osteoclasts. With the increase in age many people develop the medical condition of osteoporosis. After the age of 35 years, the bone building cells of the body, called as osteoblasts, start functioning at reduced rates but the osteoclast cells, which remove the old bones cells, work at the same level. This results in lowering of bone density level and porous or thin bones start getting formed in the body.

The bone building effect of onion can be due to the presence of silicon in it as silicon aids the conversion of calcium into bone mass.


Prunes can be highly useful in overcoming osteoporosis and bone loss. Prunes contain a fiber by the name inulin which helps the body to absorb calcium in a more efficient manner. You can also resist arthritis by eating prunes. Prunes can help in increasing bone density particularly in the spine and forearm region. Prunes can slow down the bone re-absorption rates and restore the bone tissues with the help of its contents which include vitamin C, vitamin K, antioxidants and phytochemicals. Prunes also contain boron, a mineral which helps in calcium absorption and improves the density of bones.


Banana helps to improve the bone density and can make the human body more efficient in absorbing calcium and other nutrients. This helps the body to produce healthier bones.

Banana contains a compound by the name fructo-oligosaccharides. This compound can nourish the bacteria in colon and increase the production of digestive enzymes for enhancing the absorption of calcium, magnesium and other bone strengthening minerals and vitamins.

The green bananas contain the SCFA or short chain fatty acids in addition to fructo-oligosaccharides which make them even more better for bones. SCFA also helps in absorption of bone friendly nutrients from the food during the digestion process.

Banana is found to contain electrolytes that can prevent calcium loss from the body. In addition to it, banana can also help the body to metabolize protein and can boost the functioning of the immune system.


This floret can provide you minerals like calcium, magnesium, iron, phosphorus and a good amount of vitamin C as well. Magnesium is important for increasing bone density as studies show that those who consumed higher amounts of magnesium had higher bone density. Broccoli can provide you the magnesium mineral in good amounts. Broccoli also contains vitamin C which can enhance the skeletal strength by crating the bone matrix. There are many varieties of broccoli like kale, cauliflower, cabbage and brussels sprout. These all have similar qualities and you consume 200 gram of the floret daily to get desired results.


Leeks look similar to onions but are sweeter and milder in comparison to onions. The folic acid present in leeks can help to reduce the amino acid homocystein. Homocystein weakens the bones and can also cause heart attacks. Therefore, eating leeks can give multiple heath benefits.

Leeks can avoid the occurrence of calcium deficiency in the body as the food is rich in calcium. By eating leeks on regular basis, you can enhance the strength of your bones and teeth. The calcium present in leek can also help in other processes like blood clotting and in functioning of muscles and nerves. Leek has high fiber which can help in proper digestion and metabolism.


Oyster shell is a natural source of calcium and is rich in other elements as well. The calcium provided by oyster shell can be used by the body in forming new bones and maintaining the old ones.

The oyster shell electrolysate can raise the calcium levels in serum and is favorable in osteoporosis condition as it provides a readily available source of calcium to the body. Calcium along with vitamin D can help to increase the bone mass during early years of life and calcium can also help in reducing bone loss that occurs in later years of life. The presence of calcium and vitamin D in the body can help to avoid osteoporosis.

Oysters also contain zinc, a mineral necessary in the formation of collagen’s basic bone structure.


Walnuts contain omega 3 fatty acids. Studies that were conducted on animals show that the omega 3 fatty acids can promote bone formation and can also help in increasing the bone density. These fatty acids are also beneficial in enhancing and maintaining the heath of the bone. The omega 3 fatty acids can increase the absorption of calcium, reducing the amount of calcium that get removed from the body and can enhance collagen synthesis and improve the strength of the bone. Walnuts also contain other elements like boron, manganese and copper which are beneficial for bone health. Boron can reduce the excretion of magnesium and calcium excretion. Copper has a very important role to play in the development of joints, bones, skin and blood vessels. Manganese is required for synthesizing the connective tissues that are present in cartilages and bones.


Kiwis can protect the bone potassium, just like bananas. One or two kiwis can be consumed each week. The skin of kiwi should not be peeled off while eating as it can provide nutrients that can be good for the body.

You can get 89% of the daily intake amount of vitamin K by eating one cup of kiwi fruit. Vitamin K helps in bone metabolism. Its deficiency can lead to decrease in bone density and the deficient person can also develop a higher risk of osteoporotic fracture in the deficient person.

A single serving of kiwi can fulfill around 4 percent of your daily calcium require
ments. Kiwi can bolster the bone strength and can increase the density of the bone as well.

Food rich in vitamin D

Vitamin D is necessary for absorbing calcium. The body can maintain the right amount of calcium in the body by just being in the sun for about 15 minutes at least two times a week. This is so because sun rays can help the body to synthesize vitamin D which can help in absorbing calcium. The duration can be longer in colder climates. Other sources of vitamin D include food items like eggs, liver, oily fish, tuna and salmon, cereals and dairy products like milk that fortified with vitamin D. You can also consult your doctor and take the vitamin D and calcium supplements. These can be taken in combination with each other or separately.

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