Foods for strong bones

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Let’s read about some important nutrients and foods for strong bones.

Calcium is essential for proper bone development regardless of the age group. Calcium rich food for bones is present in milk products, cereals and legumes, meat products, nuts and seeds. These are the foods that make bones strong.

Just like calcium rich food for bones are essential for bone health, phosphorus also plays a significant role in bone development. It helps in the formation of teeth and bones, and it is an essential bone forming mineral. Nuts, beans, and legumes are some primary examples of foods for strong bones.

It influences mineral regulation in the body. According to the RDA, 2020, sedentary males and females should consume 385 mg of magnesium per day to meet the optimum requirements. Magnesium rich food good for bones include almonds, pumpkin seeds, peanuts, calcium, etc.

Food for healthy bones also includes vitamin D content that helps in bone development and maintains optimum bone health by increasing calcium absorption in the body and decreasing bone loss. The RDA, 2020 has recommended 600 International Units (IU)/day.

Food for healthy bones also requires vitamins that promote calcium absorption in the body and reduce the risk of fracture. According to RDA, 2020, Vitamin A requirement for sedentary males is 1000 mg/day and for women, it is 900 mg/day. Vitamin C intake for males should be 80 mg/day and for females it should be 95 mg/day. Vitamin K’s intake as per RDA 2020 should be 55 g for both adult females and males. 

Zinc is also an important food for healthy bones. It helps with height gain, bone, and collagen synthesis. The RDA 2020 has recommended including zinc in your daily diet. The suggested requirement is 14 mg/day for adult males and 12 mg/day for adult females. Zinc food for healthy bones may encompass nuts, eggs, whole grains, etc.

Above mentioned foods that make bones strong help you to achieve optimum bone health and reduce the chances of various bone health disorders like rickets, osteoporosis, fractures etc.

Making Bones Stronger - Top 12 bone strengthening foods

According to Indian food composition tables (IFCT, 2017), below, we have listed 12 foods for strong bones. These are essential foods to make bones strong and should be planned wisely in your daily diet.

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