The bone strengthening foods for healthy bones are majorly the ones that are rich in mineral calcium and vitamin D. Vitamin D helps the absorption of calcium into the bones, increasing the bone mineral density and thus making bones strong. However, to build strong bones, you also need other macro and micronutrients. These major nutrients are proteins, phosphorus, magnesium, omega-3 fatty acids, and vitamins C, K. Let us understand the role of the nutrients in building and maintaining strong bones. Let us know food for healthy bones.


Nearly 50% of our bone volume and one-third of the bone mass is protein. Thus, protein becomes as important as calcium for building and maintaining strong bones. Taking protein daily is advisable as it provides the structural matrix of our bones. Proteins are food for strong bones.


Phosphorus works with calcium and helps build strong bones. It is like food for healthy bones.


Magnesium influences osteoblasts which are the cells that help build bone strength or bone mass.

Omega-3 fatty acids:

Omega-3 fatty acids stimulate the bone-building cells called osteoblasts. These fatty acids also inhibit the production of bone-weakening cells called osteoclasts.

Vitamin C:

Vitamin C helps in collagen production. Collagen is a protein that is required for keeping the bones strong. The collagen fibers give structural support to the bone tissue. Being a strong antioxidant, vitamin C scavenges free radicals which help bones stay healthy.

Vitamin K:

Vitamin K is having a role in the production of proteins in bone. Osteocalcin is one such protein and it is involved in bone formation. Thus, vitamin K prevents weakening of bones, keeping them healthy.

The best time to build stronger bones that last you a lifetime is till the age of 30. It is till this age that you achieve the maximum bone mass. Thus, paying attention to nutrition and having food for healthy bones is imperative during the growing years. After the age of 30, we can maintain this bone health with good lifestyle habits and consuming bone-strengthening foods.

Now let us look at the food for strong bones; meaning the food that is rich in calcium, vitamin D, vitamins C, K, phosphorous, magnesium, and omega-3 fatty acids.

Calcium rich foods:

Milk and milk products like cheese, yogurt, etc. are rich in this mineral that forms a major proportion of bone tissue. Parmesan cheese is a powerful source of calcium and one tablespoon of it gives 63 milligrams of calcium.

Green leafy vegetables like okra, broccoli and cabbage are also rich in calcium. Figs, Rhubarb are also rich in calcium.

Foods containing vitamin D:

  • Chicken breast
  • Egg yolk
  • Mushrooms
  • Fishes: Mackerel, tuna, salmon, rainbow trout, sardines, etc.
  • Cod liver oil
  • Beef liver
  • Pork chops
  • White mushrooms exposed to UV light
  • Cheddar cheese
Food rich in vitamin C:
  • Red Grapefruit
  • Broccoli
  • Cauliflower
  • Chili peppers
  • Mangoes
  • Kakadu plums
  • Garden cress
  • Oranges
  • Lemon
  • Acerola cherries
  • Rose-hips
  • Sweet yellow peppers
  • Parsley
  • Black currents
  • Guavas
  • Kiwi
  • Thyme
  • Amalaki
  • Mustard spinach
  • Strawberries
  • Lychees
  • Brussels sprouts, etc.
Natural sources of vitamin K:
  • Kale (cooked)
  • Mustard Greens (cooked)
  • Swiss Chard (raw)
  • Collard Greens (cooked)
  • Natto
  • Spinach (raw)
  • Broccoli (cooked)
  • Brussels Sprouts (cooked)
  • Pork Chops
  • Green Beans (cooked)
  • Prunes
  • Kiwi
  • Soybean Oil
  • Hard Cheeses
  • Avocado
  • Green Peas (cooked)
  • Soft Cheeses
  • Broccoli (cooked)
  • Brussels Sprouts (cooked)
  • Cabbage (cooked)
  • Beef Liver
  • Chicken
  • Goose Liver Paste
  • Bacon
  • Ground Beef
  • Pork Liver
  • Duck Breast
  • Beef Kidneys
  • Chicken Liver

Dairy foods having high Vitamin K content:

  • Hard Cheeses
  • Jarlsberg Cheese
  • Soft Cheeses
  • Edam Cheese
  • Blue Cheese
  • Cheddar
  • Whole Milk
  • Butter
  • Cream
Fruits high in Vitamin K
  • Prunes
  • Kiwi
  • Avocado
  • Blackberries
  • Blueberries
  • Pomegranate
  • Figs (dried)
  • Tomatoes (sun-dried)
  • Grapes
  • Red Currants

Nuts and Legumes high in vitamin K

  • Green Beans (cooked)
  • Green Peas (cooked)
  • Soybeans (cooked)
  • Sprouted Mung Beans (cooked)
  • Cashews
  • Red Kidney Beans (cooked)
  • Hazelnuts
  • Pine Nuts
  • Pecans
  •  Walnuts

Phosphorus rich foods

Nuts like Almonds, walnuts, pecans, peanuts. Beans like kidney beans, black beans, edamame, and pinto beans.

Foods rich in Magnesium

Nuts like Almonds, walnuts, pecans, peanuts; Pumpkin seeds. Beans like kidney beans, black beans, edamame, and pinto beans.

When one is unable to eat such foods on a regular basis, taking nutritional supplements to prevent deficiency of nutrients can be a good option. Ridomaxx Men and Ridomaxx Women have all the nutrients needed for strong bones. It is always advisable to consult your doctor before taking any nutritional supplements.