Foods You Must Eat For Strong And Healthy Bones

Published on 08/18/2022

To strengthen your bones and prevent osteoporosis, these 9 foods can offer you optimal support!

Eggs (6)

Foods You Must Eat For Strong And Healthy Bones

Tofu For Calcium

Calcium is the most important bone building block of all. Almost everything that we ingest through food migrates directly into our skeleton. Many people have been taught from an early age that we can only meet our calcium needs with dairy products. Are you kidding me? Are you serious when you say that! Tofu contains almost three times more of the important mineral than the much-vaunted milk, namely 350 milligrams per 100 grams. This means that the daily requirement of 1000 milligrams can be covered with just one soy bean schnitzel.

Pumpkin Seeds For Magnesium

In order for the calcium absorption to work smoothly, the body also needs sufficient magnesium. In fact, there is hardly a food that does not contain magnesium – even if only in small amounts. With 403 milligrams (with a daily requirement of 300 milligrams) per 100 grams, pumpkin seeds put almost everything in the shade.

Green Leefs

Green leafy vegetables not only contain a lot of iron, but also vitamin K, which is valuable for bone health. Among other things, this ensures that our bone density remains at a healthy level even in old age!

Vitamin D

With vitamin D, the calcium needs another little helper so that it really gets into the bones. Official recommendations are 800-1000 IU (international units) of vitamin D per day. No problem in midsummer, because thanks to the most important food of all – the sun – our body is able to produce enough of it itself. Assuming we go outside. In winter, the radiation power is not enough, so we have to resort to dietary supplements. Unfortunately, nature has arranged it in such a way that the vitamin D content in food is rather meager. Vitamin D deficiency is a near-global problem, affecting at least a billion people.


Sesame contains large amounts of calcium (780 mg per 100 g, with the daily requirement for adults being around 1000 mg) and can therefore have an extremely positive effect on our bone health. It also contains vitamin K as well as magnesium, zinc, selenium and iron.


In addition to many vitamins, apples also contain the glycoside phloridzin, which is important for bone density, and the trace element boron, which in turn plays a role in storing calcium.

Oysters For Zinc

In order for the body to be able to provide new cells for bone formation, sufficient zinc must also be absorbed. Several studies have shown the importance of the trace mineral for bone growth in children and adolescents and for maintaining bone density in older adults. The average daily requirement of zinc is 10 milligrams. 100 grams of oysters contain a whopping 22 milligrams of it. This makes it the most zinc-rich food of all and a real treat for the bones. Incidentally, hemp seeds are an excellent source of zinc for vegans. One of the few superfoods that has rightly earned its hype. It is full of valuable amino acids that support muscle building and also has an excellent ecological balance.


Pineapple contains manganese, which not only helps with inflammation but can also prevent bone loss!

Omega-3 fatty acids!

Omega-3 fatty acids, such as those found in linseed oil or walnuts, not only get your metabolism going, but also help protect you from osteoporosis.