Bone, Knee & Joint, Superfoods

Best 10 Foods To Improve Bone Strength And Joint Health

Posted on by Mukta Agrawal
Foods to Improve Bone Strength and Joint Health
01
May

Bones are growing, living tissues that are made mostly of collagen. Bone contains calcium carbonate, calcium phosphate that adds strength and hardens the framework of the body. The combination of collagen and calcium provides the bone its flexibility and strength.

The bones are strong due to the presence of calcium, and more than 99% of the body’s calcium is contained in the teeth and bones. The bones provide structural support for the body and also protect the important organs of the human body.

Not getting enough calcium in the diet may lead to brittle, fragile bones that are more prone to disease and fractures.

Foods to Improve Bone Strength and Joint Health

What Are The Reasons For Bone Loss?

Bone health is measured mainly in two ways- bone density and bone mass. Bone density defines the thickness of the bones and bone mass means how much bone one has.

Bone densitometry is an enhanced form of the modern x-ray technology that is utilized to measure bone loss. There are several reasons for bone loss. Here we have jotted down a few common reasons.

  • Too much alcohol can easily damage the bones. It can also increase the chances of fractures.
  • Men and women who usually smoke have weaker bones. Women who smoke after menopause have higher chances of fractures.
  • A Sedentary Lifestyle increases the chances of bone loss. A Sedentary Lifestyle is described as a kind of lifestyle in which a person leads a complete activity less life.
  • Lower levels of estrogen among women enhance the chances of bone loss. Estrogen plays an important role in the regulation of strength and mass of bone by controlling functions of bone-resorbing osteoclasts.

Reasons for Bone Loss

  • The medical conditions that may lead to bone loss are chronic kidney disease, overactive parathyroid gland and rheumatoid arthritis.
  • Inability to walk or exercise may lead to bone loss and fractures.

Foods That Improve Bone Density And Strength

There is a strong connection between health and nutrition. The health and strength of the bones mainly rely on a perfect balanced diet and a steady stream of nutrients, most importantly, Vitamin D and calcium. Here is the list of food for strong bones and joints.

Fish

A healthy diet for women should include fish. The list of calcium rich fishes includes sardines and canned salmon. Their tiny bones are one of the greatest sources of calcium. Calcium is important for bone health as it helps bones remain healthy and strong.

Calcium is important for maintaining the levels of bone mass, and it also helps to maintain the structure of the body.

Various natural sources of calcium include oranges, sesame seeds, almonds, kale, Blackstrap Molasses and white beans.

 

Yogurt

The best healthy bone strength food should include yogurt. During menopause, the decreased level of estrogen can cause bone loss and to ensure bone health the body primarily needs Vitamin D and calcium.

Yogurt is derived from milk, and it is a great source of animal protein and several other nutrients such as VitaminB2, calcium for bones and joints, potassium, Vitamin D, magnesium, and Vitamin B12.

Yogurt prevents osteoporosis, colon cancer. It helps to reduce the problems of high blood pressure, vaginal infection and also improves the problems of constipation, diarrhea.

Milk

Milk is one of the most well-known calcium rich bone strength food and joints that help to reduce the amount of bone loss.

Milk is a great source of proteins, calcium, carbohydrate, fat, Vitamin A, B Vitamins, Vitamin D, Vitamin E, Vitamin C , folate, iron, magnesium, manganese, phosphorous, potassium, selenium, sodium and zinc. Calcium for bones and joints is very important.

Milk

Vitamin D helps to absorb calcium in the body and also effectively prevents osteoporosis, chronic fatigue, depression, hypertension, muscle pain, and cancer.

Low levels of calcium in the body can enhance the risk for osteoporosis. It is essential for bone health and also boosts the immune system.

Eggs

Egg is one of the most well known Vitamin D rich foods that provide the best quality protein, protect the bones and promote healthy hair and nails.

Eggs are rich in Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Vitamin A, calcium, folate, phosphorous and selenium. Phosphorous is an important component for the making of healthy bones, and the density of bones is build up by phosphorous and calcium.

eggs

Phosphorous aids in protein formation and strong bone formation. Several natural sources of phosphorous include nuts, cheese, fish, beef, soy foods, beans and lentils. Vitamin D controls the genes involved in making estrogen.

Estrogens are hormones that are essential for sexual and reproductive development, mainly in women.

Bananas

Regular eating of banana helps the body absorb calcium and other essential nutrients that ensure healthy bones. It is rich in Vitamin C, A and E, natural oils, carbohydrates, potassium, zinc, and iron. Bananas prevent kidney cancer, hangovers, diabetes, and also aids in the reduction of depression.

bananas

The presence of magnesium in bananas helps promote the development of bone structures. It lowers the levels of high blood pressure and prevents cardiovascular disease. Beans, lentils, fish, nuts, seeds, dark leafy greens, avocado and whole grains are the important sources of magnesium.

Broccoli

The best healthy food tips for strong bones must include broccoli. It is an incredible source of Vitamin C, calcium, Vitamin K, omega 3 fatty acids, dietary fiber, potassium, manganese, phosphorus and glucosinolates.

New findings show that eating foods like broccoli and spinach rich in Vitamin K helps improve bone density and also helps to reduce bone loss in postmenopausal women.

Broccoli

Regular eating of broccoli prevents cancer, heart attack, stroke, allergy reaction, and inflammation. It is the outstanding resource of Omega-3 fatty acids which promotes fertility by helping to regulate hormones in the body.

We can consume Omega 3 fatty acids by eating fishes such as lake trout, mackerel, sardines, herring, albacore tuna, and salmon.

Beans

A healthy diet full of natural plant based foods provides the calcium required for bone strength. High in Vitamin D, calcium, iron, folate, magnesium, potassium, copper, zinc, fiber and antioxidants, beans reduce the symptoms of osteoporosis.

Folate aids in the development of red blood cells and plays an important role in many bodily functions like bone repair, bone maintenance, DNA synthesis and amino acid metabolism.

beans

It aids in the formation of leukocytes and erythrocytes. When the beans are sprouted, they become incredible sources of Vitamin C. Beans contain hyaluronic acid that is a vital anti-aging substance.

Eating beans daily can lower the risks of heart disease, diabetes, colorectal cancer, and helps with weight management.

Apples

The best foods for bone strength must include apples. Apple is a good source of potassium, phosphorous, zinc, calcium, iron, copper, manganese, sodium, Vitamin A, Vitamin C, Vitamin K, Vitamin E, thiamine, folate, pantothenic acid, niacin, riboflavin and pectin.

Vitamin C rich foods like apples can slow the process of bone loss and also regulates greater bone mass.

Apples

Vitamin C is an antioxidant that reduces the rate of free radical damage, and it is the key to avoiding scurvy and should be included in the perfect diet for strong bones. Orange, guava, lemon, bell pepper, kale, papaya, strawberry, kiwi, pineapple are the natural sources of Vitamin C.

Almond

The body needs calcium to keep the bones strong and dense. Weak bones can break easily. Almond is the outstanding source of Vitamin E, manganese, copper, Vitamin B2, phosphorous, magnesium, fiber, and biotin.

It promotes healthy bones and also increases bone density. The presence of Vitamin E in almonds helps to repair the devastated tissues. It aids in the treatment of joint pain and lower back pain and also prevents miscarriage, cancer and stroke.

Almond

Sunflower Sprouts

Sunflower sprouts ensure incredible health benefits, and we can eat many parts of the plant. Sunflower sprouts are rich in essential amino acids which help to repair muscle tissues of the body, and they are great sources of vitamin D, minerals and phytonutrients, folate and B Vitamins.

Vitamin D helps the human body absorb calcium that helps to keep the bones dense and strong. Oily fish, cod liver oil, mushrooms, tofu, dairy products, and caviar are the natural sources of Vitamin D.

Sunflower sprouts

Characterized by fragile, brittle and weak bones, osteopenia and osteoporosis severely affect many men and women throughout the world. Include these foods in the daily diet to have strong bones that ensure a healthy life.

Mukta Agrawal

Dt. Mukta Agrawal is a qualified dietitian and has done her post-graduation in clinical nutrition and dietetics, she has done her specialization in diabetes and cardiac care and also she is a certified bariatric nutritionist. She is a lifestyle coach and diabetic educator. She has 12 plus years of experience in the field of health and fitness industry. Mukta is passionate about educating people regarding the truths and myths of health through the INLIFE Blog. Her belief in the fact that good health is for everyone is one of the highlights of her writing.

41 thoughts on “Best 10 Foods To Improve Bone Strength And Joint Health”

  1. Tee boy says:

    I am 25 am a patient of paralysis for 5 months but with help of God and mri x-ray I did discovered that something want to damage my spinal cord so after successful surgery at my spine up till now am grateful and happy but I didn’t have any pain either than my left knee joint is not enough strong and same left ankle joint with my legs are loss and not enough strong so I need your help

    Reply
  2. Yashwanth Kumar says:

    Iam 27year old…… And iam suffering from arthritis problem and all joints in body it’s too paining plz sujjest me……

    Reply
      • Sunil Jamadar says:

        Hello Mukta Ji,

        I’m 27yrs old I will get both knee pains for 7-8yrs not regularly once in a while. Please suggest what are the test need to get and exercises etc.

        Reply
        • Mukta Agrawal says:

          Hello Sunil,

          Below are the blood test which you suppose to do and you can email me same at updates@inlifehealthcare.com Or Whatsapp Your report at 9963978000

          1. Haemoglobin
          2. Uric acid
          3. Vitamin D3
          4. Vitamin B12
          5. Serum prostrate
          6. Calcium

          About the exercise, supplements and diet, I will update you once I check your reports.

          Reply
  4. Uma mahesh says:

    Excellent article. Instead of going for tablets for every pain following this food surely help. Thanks for the article. I have knee pain for 3 months and my age is 45. Need consultation please.

    Reply
    • Mukta Agarwal says:

      Hi Uma, for sure I will mail you all the details about knee pain exercises and also the supplements which you should be including for the same.

      Reply
    • Mukta Agrawal says:

      Hi Anshu, knee pain at this age is little surprising before suggesting anything. It can be due to deficiency of vitamins and minerals and hence you need to check your vitamin D3 and Vitamin B12 test.

      Reply
    • Mukta Agrawal says:

      Hi Lakshmi, I am surprised to know at such a young age you are suffering from joint pains. Kindly let me know if having any medical concerns and any vitamin deficiencies.so that I can help you better.

      Reply
  8. ASHISH BANERJEE says:

    Dear Madam,,
    My Mrs now 44 yrs has knee problem and sometime she is feeling joint pain and during normal walk suddenly the back side vein of right side leg is stretch and sometime a sound come from knee cup and pain is start and light swell on it .we checked up by doctor as per his report her bone is forming and given some medicine and advice to take some rest . So we want your advice can it be cure in future ! or if have need any precaution then please help us.

    Thanks

    Reply
  9. Bhim Thapa says:

    Hello….i’m a 43 years old and i’m suffering from knee pain from about 5-6 months….and i’m also suffering from uric acid

    Reply
    • Mukta Agrawal says:

      Hi susan yes you right when you say beet root does help in increasing your blood levels and purifying blood

      Reply
  12. Megha says:

    Hai mam, my mother is 48 years old and menopause is going on. AShe has severe leg pain. Doctors told it is bone depreciation. Even though after taking medicines, she has the same pain in her leg joint. What to do mam?? Please reply…..

    Reply
    • Mukta Agraewal says:

      Hi Vishnu Priya suggest you to check you uric acid levels once as it might be the cause of your pain and also you can include the mentioned foods in your diet

      Reply
  14. Gurdayal says:

    Hello mam i’m 23 year old and a space is held between my both knee joint
    I facing much pain
    Give me solution

    Reply
  15. iftikhar ahmad says:

    Hi,I m a 28 year old boy..I done meniscus surgery of my left leg in Feb 2014….After that I fall down ….and now faces the severe pain in my knee and a lot of inflammation…which gives me more hurt BT now my right leg knee also going toward the severe pain …and every time I had suffered from pain…what can I do for this….plz suggest some solution…thanks

    Reply
  16. akash deep says:

    hi,
    i am 25 year boy. and preparing for running for army. but my knee remain stiff and other joints also. they sounds every time i sits up . and also i have a problem of shin split .. please suggest me

    Reply
    • Mukta Agrawal says:

      Hi akash there is nothing major problem May be due to exercise some cartilage got affected or tear, unless the sound is not associated with pain or swelling you should not worry but yes if you feel there is pain or swelling consult with your doctor.About shin split, Shin splints often heal on their own.

      I advice you to see your doctor with the needed reports or x ray

      Follow the below things which will help relieve your pain

      1.Rest your body. It needs time to heal.
      2.Ice your shin to ease pain and swelling. Do it for 20-30 minutes every 3 to 4 hours for 2 to 3 days, or until the pain is gone.
      3.Use orthotics for your shoes. Shoe inserts — which can be custom-made or bought off the shelf — may help with arches that collapse or flatten when you stand up.
      4.Do range-of-motion exercises, if your doctor or physical therapist recommends them.
      5.Use a neoprene sleeve to support and warm your leg.
      Go to physiotherapist identify and treat issues in your back or legs or running mechanics that may be causing shin splints. A therapist can also help ease the pain and guide your return to sport..

      Reply

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