Fight Bone Degeneration: Foods to have Stronger Bones


By Ana Margarita Olar |

As a person ages, we age, we become are very prone to bone degeneration due to the physical changes that our body undergoes and many other factors such as our physical activities, the medications we take, and the food we eat. The key to maintaining bone health is to restore our bone’s calcium supply and enough Vitamin D to help bones absorb calcium. Here are some foods to help us restore and maintain strong and healthy bones:

Milk and Dairy Products:

Milk especially fortified milk is still the most common food source of calcium. Milk and other dairy product contain a highly absorbable form of calcium.  If you’re not into milk, then you can try other dairy products such as yogurt, cheese, pastries, and ice cream. You can also try:

  • Substituting milk water with milk when making oatmeal and other breakfast cereals.
  • Adding milk when making Alfredo and Carbonara Sauce.
  • Making pancakes and waffles with milk.
  • Add milk to a fruit


Canned or fresh sardines have high levels of calcium and Vitamin D. The canned form has soft bones which can also be eaten is an excellent source of calcium.

Salmon contains Vitamin D as well as omega 3 fatty acids. So it is not only good for the bones, but for the heart too. Tuna is another fatty fish which is a good source of Vitamin D.

Leafy Sources:

If you are a vegetarian you can have leafy vegetable salad and still have calcium supply by using these leafy greens:

  • Spinach is a leafy vegetable that contains calcium plus fiber, Vitamin A and iron.
  • Collard Greens. This leafy green also contains a high level of calcium.
  • Herbs and spices. Includes garlic, oregano, rosemary, parsley, basil, thyme, dill weed, cinnamon, and peppermint leaves. These can be easily added to soup, pasta and other dishes for a small boost of calcium.

Other food Sources:

These include tofu, oranges, almonds, sesame seeds, sea vegetables, molasses and other calcium-fortified foods.

Calcium and Vitamin K. Vitamin K enables the body to regulate calcium levels. So make sure that you are including Vitamin K rich foods in your diet, such as lettuce, kale, Brussels sprouts, and broccoli.

Vitamin C and Vitamin B12. Aside from calcium, these vitamins also play an important role in bone health. New studies suggest that these vitamins play a significant role in the prevention of osteoporosis. Research shows that eating vitamin C rich foods helps prevent bone loss. Important vitamin C sources include citrus fruits and green bell peppers. There is also a link between bone density and Vitamin B12 levels. Excellent source of Vitamin B12 includes: salmon, tuna, haddock, and also milk, eggs, and cheese.

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