6 Foods For Making Your Bones Stronger

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When it comes to building strong bones, there are 2 key nutrients. “Calcium and Vitamin D”, Calcium supports & help backing your bones and teeth structure, since, vitamin D improves calcium assimilation and bone developments & growth.

All nutrients are important, though substantial in early life, however, they may also help as you age. If you grow up with Osteoporosis, a disease characterized by frail and breaking weak bones, getting enough of calcium and vitamin D might slow down the disease and prevent further fractures.

Adults, below or up to age ‘50’ ought to get 1,000 milligrams of calcium and 200 international units (IUs) of vitamin D on a daily basis. Adults over 50 should get 1,200 milligrams of Calcium and 400 to 600 IU of vitamin D daily. Get these nutrients by trying these 11 foods for healthy bones.

“The bigger illustration of bone health includes an entire & perfect range of nutrients that work together to make athletic bones that will last a lifetime”

– Dr. Muhammad Abdul Wajid Orthopedic Surgeon-

Below are some foods that’ll make your bones stronger & healthier & will work as a battler against Meniscus, Patellar tendinitis, Cartilage defects etc.


Mostly, people get their vitamin D through exposure to sunlight. However, certain foods, like yogurt & milk are fortified with vitamin D. Milk & other dairy products are the poster child for Calcium.

Eight ounces of fat-free milk will give you 90 calories, but also give you 30 minutes of your daily dose of Calcium. Best is to opt for a total fortified with vitamin D to urge double of its benefits. One small bowl of yogurt can be a creamy way to get your daily calcium.

Some studies show that vitamin D can help prevent the breakdown of cartilage, and decrease the risk of joint spacing & narrowing. Vitamin D can fight good against Arthritis. Vitamin D and Calcium fortified foods such as orange juice, breakfast cereals, tofu, salmon, sardines, yogurt, fortified milk & eggs all help in lowering the risk of Osteoarthritis.

But, Keep in mind that nutrition is just one of the many elements affecting osteoarthritis, you should always initiate a prevention or treatment plan along with your doctor’s recommendations or you may take Dr. M.A Wajid’s valuable advice on Arthritis Management, Sports Injuries, Knee Replacement or other joints diseases & their treatments.

Join Live Session of Dr. M.A Wajjid


Spinach is going to be your new favorite way to get all your Calcium needs. One bowl of cooked spinach has nearly 25th of your daily Calcium, Fiber, Iron, and Vitamin A.

Nature has expertly emulsified a host of bone healthy nutrients in our leafy greens, with magnesium, vitamin K, vitamin C and phytonutrients in spinach,giving us a complete package for bone health & it works as a rival against Joint Pain that leads to further diseases like Groin Pain, Facet Joint Pain, hamstring tendonitis etc.


Nuts are not only appetizing, however, they’re well-known for being little powerhouses of fundamental vitamins, minerals, and healthy fats, so it’s not really a surprise that they’re super food for our bones, too.

Almonds are an incredible source of the bone strengthening mineral ‘magnesium’, providing 200th of the suggested intake, and this also the only nut that provides a source of calcium. Walnuts are a wonderful source of omega-3 fats that also helps to conserve and strengthen bones. Pistachios are another delicious & rich nut variety that is high in Magnesium, Potassium and Vitamin B6.


A glass of freshly squeezed Orange Juice does not have Calcium or vitamin D. But, it’s often fortified & secure to have these nutrients. Try Tropicana’s Calcium & vitamin D to urge a boost of these basic essentials. However, oranges include Beta-Carotene, an omen of vitamin A in the place of lycopene.

Red Grapefruit is a sweet delicious and lemon-like citrus fruit packs a punch of vitamin C, another ailment that plays a significant role in the complex process of bone health & battle against arthritis that leads to horrendous knee/hip replacement surgeries.

Vitamin C is an antioxidant, which plays an important role in building collagen, a crucial component of bone that ends to ebb as we age. Keeping our collagen levels up assures & safeguard healthy younger looking skin, smoothly functioning active joints, and as our bone matrix is 90th collagen, it’s beneficial for bone strength and system too.

It provides 120 of our daily vitamin C, together with the antioxidant lycopene to abate free radical activity, which can damage our cartilage. Enjoy these citrus fruits as a snack anytime for a vitamin C boost to strengthen & powerful bones.


You might not consider tofu as a calcium rich food, however, in fact, tofu and its main ingredient soya beans, are smart sources of calcium. Tofu is a versatile and extremely nourishing food, which is additionally rich in Protein, Iron and other bone healthy minerals like Manganese, Selenium and Phosphorous.

Tofu and soy milk, whether fortified with extra calcium or not are wonderful sources of non-dairy calcium, serving a lactose-free alternative to milk with soy milk, tofu desserts and even ice cream based on soy. One cup of firm tofu contains a fantastic 832 mg of Calcium, compared to 304 mg of calcium in a cup of regular milk.


Certain cereals, like Black Currants and Walnuts, Total Whole Grain, and Wheaties contain up to ‘twenty-fifth’ of your daily vitamin D. when you don’t have time to cook salmon or get out in the sun to get Vitamin D, cereals are often a tasty way & an easy way out to get your ‘vitamin D’.

Along with sardines, salmon is another variety of nutritious oily fish that’s choked with healthy fats and strong bone nutrients. Both fresh and canned salmon offer these advantages to the bone, however, canned salmon provides the bonus of leaving the salmon bones where they’re soft or tender and edible, providing another alternative source of calcium.

If you’ve got any signs of Bones or Joints problem, or you have reached to a certain age limit, where you find yourself in chronic & unbearable Joint Pain or feel exhausting to walk or unable to climb the stairs. Then you should not wait & rest, But, immediately consult the Orthopedic Doctor, he can help you in a better way. An authentic & trust-worthy doctor can help you with your medical conditions, Here is the list of qualified and best orthopedic health practitioners in Lahore at “Marham”.

While a discussion with Dr. Wajid – Professor of Orthopedic Surgery & a respected name in the field of ‘Orthopedic’. He explained to us that “People usually come to see a doctor at last stage of their disease. If they confer with the doctors at the beginning, We can treat them better. According to current practices, the procedures like Knee Replacements, Hip Replacements, Arthritis, Sport Injuries & Joint Pains are very much treatable with very low side effects”.

Dr. M. A Wajid also acquainted that procedures like Key Hole ( Arthroscopic ) Surgery, Acetabular fracture surgery can be treated by qualified orthopedic doctors with minimum health effects. He said, there are a few quacks who talks about different treatments of backbone and knees, but people should always check if the methods are authentic and approved from health authorities.

It was wonderful talking with Dr. M. A Wajid. You can also meet or consult him by getting book appointment with him. Online appointment booking made it easy for doctors and patients to manage it.

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Rabya Jamshed
She loves to explore various facts, ideas, perception and aspects of life and pen them down in her words. Writing is her passion. She enjoys writing on a vast variety of subjects, and health care is just one among her several specialty areas. She works closely with the “Marham” Health care team to churn out informative health content in Pakistan!