Add these 7 fruits and vegetables to your diet for good bone health

Contribution: Rachna Aryan


One of the most important factors in determining your bone health is age.

Bone loss is one of the oldest and most visible changes that people experience as they age.

As a result, the inclusion of various nutrients in one’s diet, especially those that contribute to bone strength, is becoming increasingly important.

As part of a healthy and balanced diet, the human body should include everything needed for strong bones, such as calcium and Vitamin D.

Calcium Helps in bone and tooth formation, whereas Vitamin D helps in calcium absorption.

Here is a list of the main nutrients high fruits and vegetables that should be included in the diet of everyone regardless of age.


It is a calcium rich green leafy vegetable which can help in bone growth. One cup of boiled spinach can provide a quarter of the daily requirement of calcium.

Its fiber-rich leaves are a good source of bone-friendly vitamin A. On top of that, this versatile green leaf also contains Vitamin K and Calcium, which can reduce your risk of osteoporosis.


Add oranges to your breakfast and you will do more than awaken your taste buds.

Citrus fruits are rich in vitamin C, which helps prevent bone loss.

Fresh orange juice provides calcium and vitamin D to the body, which helps in strengthening the bones.

In fact, fortified orange juice contains the same amount of bone-forming calcium as breast milk and can help prevent osteoporosis if taken regularly.


Bananas are rich in various vitamins, minerals, fiber and antioxidants. Most importantly, they are rich in potassium and magnesium.

Both of these minerals play a key role in bone health and represent an attractive nutrient for preventing bone loss and osteoporosis.

This makes bananas the most bone-healthy fruit. Numerous studies have shown that including a banana in your diet helps increase your bone density and thus strength.

A medium ripe banana contains 9% of potassium-RDI and 11% of vitamin C-RDI.


Pineapple is a powerhouse food that is rich in bone-friendly nutrients. Pineapple does not directly supply vitamin D or calcium to the body; Rather, it is a source of potassium which helps to neutralize acid loads and prevent calcium loss.

It is also rich in Vitamin A. Be sure to add this fruit to your daily diet and keep your bones strong and healthy.


Berries have many health benefits. Rich in nutrients that support bone density, strawberries are a superfood that is good for one’s bone health.

They are rich in nutrients including calcium, manganese, potassium, vitamin K and vitamin C which help in bone formation.

Studies have shown that eating these every day can help improve your bone density.


This tropical fruit is rich in calcium, providing 20 mg per 100-gram serving.

Research suggests that papaya is rich in vitamin K, which can make the fruit beneficial in maintaining bone health.


If you are looking for bone-strengthening fruit, kiwi should be at the top of your shopping list.

Kiwis have the most calcium – over 60 mg – in both fruit and juice.

It helps in bone strength, tooth formation and prevention of osteoporosis.

Kiwi is good for bone health and so everyone should actually eat this fruit.

The latest thought

Yours Bones are important at every stage of life, providing structural support and protecting your muscles. If you want to build strong bones – and stop osteoporosis – be aware of bones.

Start including these fruits and vegetables in your normal diet. The nutrients that are good for you in these foods will not completely stop bone loss, but they will help ensure that your body has the necessary ingredients to build strong bones, which means less risk of fractures and other injuries.

Also. It is best to opt for frequent bone strength screening tests It can help you learn about your bone health, allowing you to take the necessary steps to improve their health.

Book a bone strength test today!

This post has already been read 35 times!

Leave a Reply

Your email address will not be published.