Weak bones can cause a multitude of problems with your health, from aches and pains to serious conditions such as osteoporosis, that can leave you unable to participate in your favourite activities, or even mean giving up work. Whilst we may not be able to see our bones, they are a vital part of our bodies that should certainly not be forgotten about when it comes to putting together a healthy and balanced diet. When it comes to building and strengthening healthy bones, some foods are far better choices than others. Here are the best foods to add to your diet if you want great bone strength for life!


Vitamin D is essential to healthy and strong bones. Although many people get their vitamin D intake through sunlight, it’s good to include it in your diet. This is especially true if you don’t live in an area that gets a lot of sun, work indoors for most days of the week, or simply don’t want to sit in the sun and increase the damage done by harmful UV rays. Natural yoghurt is fortified with vitamin D and can also be a tasty, creamy way to get your daily intake of calcium at the same time.


Without calcium in your diet, your bones are going to become weak very quickly. Although eight ounces of full-fat milk adds up to a lot of calories, it’s well worth it for anybody who’s looking to strengthen their bones since it provides you with a huge 30{5552b4113d7bdd46b7d672497b04b21721de8740f07d3c3dc98d4431b91d273e} of your daily calcium dose in a single drink. Don’t forget that you can also get your calcium through supplements such as Bio Island Calcium.


Sardines are tiny fish that you’ll often find in cans. They are exceptionally good for you, since they’re not only fortified with both calcium and vitamin D, but also a great source of omega 3 fatty acids, so adding them to your diet will have a multitude of further benefits along with building stronger and healthier bones. Getting the right amount of omega-3 fatty acids in your diet can help to reduce cholesterol, lower blood pressure, and help you to lose weight.


This tasty fish is a firm favourite for many delicious main courses, and can be eaten for any meal of the day! Versatile and easy to prepare, salmon isn’t just a great source of omega-3 fatty acids to improve your heart health and reduce your risk of developing coronary disease, it’s also one of the best sources of vitamin D – just three ounces of salmon contains over 100{5552b4113d7bdd46b7d672497b04b21721de8740f07d3c3dc98d4431b91d273e} of your recommended daily vitamin D intake.


If you don’t eat dairy products or just want to make sure that you’re getting the best nutrients from the veggies that you choose to accompany your main meals, then spinach is the perfect choice for bone health. One cup of cooked spinach contains almost a quarter of your daily recommended calcium intake, and the best part is that it’s easy to prepare and goes well with several dishes. You can also eat add raw leafy spinach to salads for an extra crunch. Don’t forget that it’s also packed with several other essential nutrients such as iron, fibre, and vitamin A.

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