Guide to Eating Right for Better Bone Health

Believe it or not, you are what you eat!

When it comes to building a strong bone structure, there is an array of bone-boosting nutrients that can improve your bone soundness.

The deep-rooted connection between food and bone health is the main key to stronger bone density. Bones makes the core support system of the human body, so it becomes immensely imperative to eat intelligently for the core strengthening of your bone wellness.

You can become the author of your health only by keeping your bones strong as you age.

The deficiency of calcium can cause many bone related health problems like osteoporosis and lower back pain that have become very common these days.

If you ever suffer from these problems or pain anywhere in your back make sure you seek advice from a health professional for treatment, exercise programs and dietary advice.

So now start eating your way to stronger bones by learning about some of the best food hacks for boosting bone health:

Milk – Fuel That Drives A Wave Of Calcium In Body

Increasing calcium is the answer to increasing calcium deposit in your bone bank. Calcium is highly essential for proper bone growth in infancy, childhood, and adolescence.

Milk is considered as the most nutritious health drink and best dietary source of calcium in the world. Milk helps you to achieve maximum calcium intake that makes it a great drink for lifelong bone health.

Recommended daily dosage of milk according to various age groups:

Age Group


1 - 10 Years

Children in this age group should consume nearly 100ml of milk daily to meet their calcium requirements.

11 - 18 Years

Those come under this age group are recommended to drink at least 200-250ml milk on a daily basis along with some additional milk products.

19 - 50 Years

People in this age group should take 200ml of milk every day to meet their calcium requirement.

Calcium Value in Milk: 100 gram of milk contains 12% calcium

Yogurt- Boost An Impressive Nutritional Profile With Healthy Probiotics

Daily yogurt consumption promotes better bone health in the human body as a result of probiotics.

Yogurt is produced by fermenting milk with bacteria cultures that transform the milk sugar and lactose into lactic acid. Yogurt helps to amplify the growth of osteoblasts which is a type of cell that builds human bones.

It also helps to decrease the death rate of osteoblasts up to 70%.

Recommended daily intake: 100 gram of yogurt contains 11% calcium so one cup is sufficient for an adult.

Cheese- A Power-pack Dose Of Micronutrients

If you are die-hard cheese lover, then brace yourself for some good news. Cheese is an excellent source of calcium as well as a host of many other important nutrients like:

  • Protein
  • Calcium
  • Zinc
  • Vitamin A
  • Vitamin B12.

So just smile and say cheese!

Recommended daily intake: Just 1.5 ounces of cheese fulfills more than 30% of daily calcium value, so enjoy it in moderation.

Eggs- A Daily Morning Partner Of Health

Eggs contain only 6% of your daily vitamin D intake, but these are considered as the quick and easy way to take it. Eggs are an excellent source of a small package of calcium and keeps in mind to eat the yolk of the egg as its where all nutrients reside.

Recommended intake: 6 eggs per week are safe for an adult as each egg contains 12 mg of calcium.

Salmon- Soak It Up For Heart And Bones

Fish intake, particularly salmon has always been correlated with better heart and bone health. Salmon is an oily fish that contains heart-healthy omega-3 fatty acids. It also contains more than 100% of your daily vitamin D intake that makes it a highly preferable alternative source of calcium.

Recommended intake: An adult can consume salmon 1-2 times per week.

Spinach- Superfood Loaded With Tons Of Nutrients

If you don’t want to consume dairy products on a daily basis, then spinach can act as your new way of getting calcium (along with avocados!). Spinach has more calcium than most of the green vegetables and also provides a lot of rich nutrients that are highly essential for the body.

Recommended intake: one cup of spinach is sufficient for daily calcium intake as each 100 gram of spinach contains 9% calcium.

Sardine- Eat Right, Feel Amazing

These tiny fish that are usually sold in metal cans contains a surprisingly rich amount of both vitamin D and calcium. Sardines also contain a variety of healthy nutrients and come fully packed with heart-healthy omega-3 fatty acids.

Recommended intake: 1 ounce serving of sardines can fulfill entire day’s recommended intake as each 100 gram of sardine contains 38% calcium.  


Adding the foods mentioned above in your daily intake will surely boost your bone density.

Always make sure to consult your doctor about daily intake of calcium and diet if you suffer from any serious health problem.

Janice Cook is a passionate health writer who loves blogging to provide the general public with information and is recognized well for her creative writing style. She has taken a specific interest in the link between back problems and diet to stop lower back pain over at and keep people aware of how they can limit aches and discomfort throughout their life.

Janice Cook

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