7 Foods To Build Bone Strength

A balanced diet may help you avoid problems such as osteoporosis and

other muscle-and-joint disorders. Here we bring you 7 food that can improve bone health.

1. Banana Bananas, in addition to aiding digestion, are a good source of magnesium. The vitamin is essential for the formation of bone and tooth structure.

2. Spinach The calcium-rich green leafy vegetable can aid bone and tooth formation. A cup of boiled spinach can supply over 25% of the body's daily calcium requirements.

3. Nuts Nuts include calcium, but they also contain magnesium and phosphorus, both of which are important for bone health.

4. Dairy According to dietary assessments from the US Department of Agriculture, a cup of fat-free milk and a cup of plain yoghurt are great sources of calcium.

5. Orange While many people enjoy this fruit, freshly squeezed orange juice offers the body calcium and Vitamin D, which helps strengthen bones.

6. Papaya In a serving of 100 gms, this fruit contains containing 20 mg of calcium. You can easily find it in the market and make it a part of your daily diet.

7. Fish We all strive to consume as much fish as possible to get enough omega 3. But did you know fatty fish like salmon and tuna can also build bone strength?


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