What Helps Build Strong Bones

Bone Loss – A Natural Aging Process

As we age, we lose bone mass and density. As compared to men, the women are more likely to lose bone strength – especially after menopause.

Reduced bone loss is known as osteopenia, which is of lesser severity than osteoporosis. When the body bone density is severely reduced, it leads to osteoporosis. As a consequence, bones become weak to a point where a person may break his or her bone(s) from a fall. In extremely serious cases bones can break even from sneezing or minor bumps.

It has been seen many people remain unaware of their bone loss until a bone-fracture occurs.

Best Way To Increase Bone Density

Expert says the best way to rebuild bones is the two-pronged strategy. That is including in your diet the nutrients that are important for bones and doing strength training.

Just do the following three things to keep your bones strong all through your life and cut back the risk of osteoporosis.

Nutrients For Bone Health

As you age, your bones lose calcium and other minerals. So, our recommendation is include following nutrients in your diet.


Calcium is the key-nutrient for healthy bones. The best sources of calcium are dairy products, canned sardines (with bones) and leafy greens such as kale and turnip greens.

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Vitamin D

It’s another key-nutrient for stronger bones. Fortified cereals, whole eggs and fatty fish like mackerel, salmon, and tuna.

As most people are vitamin D deficient, we recommend that you take vitamin D supplement.

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Other Bone-Building Vitamins And Minerals

Following nutrients also play a role in helping to build strong bones:

(i) Magnesium: Rich sources are – Black beans, nuts and spinach.

(ii) Vitamin K: Eat grapes, leafy greens such as collards, kale, parsley and spinach.

(iii) Vitamin C: Kiwi fruits, red bell peppers, and citrus fruits like oranges are high in vitamin C.

Strength Training

Do strength-exercises such as leg-presses, squats, bench presses and squats. If you don’t have access to a gym or can not do strength workout, even brisk walking, jogging, running or swimming can help.


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