Foods for strong bones and muscles are essential to lead a happy and healthy life. According to best dieticians in and around the world bones and muscle weakness is major because of unhealthy food consumption and not enough amount of calcium, proteins, vitamins and other essential supplements supplied to the bones and muscles.

Learn these Top 15 foods for strong bones and muscles foods to lead a healthy life without any bones and muscle weakness. As the age increase weakness in the bones and muscles will also increase due to stress and other health defects. It also causes as the side effect due to various diseases and medication used for different types of diseases. Hence, it is necessary to take extra care about bones and muscles.

Top 15 foods for strong bones and muscles:

Foods for strong bones and muscles

1.Apples: Apples are quercetin source which is an antioxidant plant chemical. This helps in protecting brain cells from radioactive radiations. Clean the apple thoroughly and eat it with skin as it contains more benefits.

2.Berries: Berries such as blackberries, strawberries, blueberries are rich in Vitamin C, E, and folate. It is a bunch of nutrition wrap which helps in prevent many heart and chronic diseases and strengthens bones, muscles.

3.Cinnamon: This aromatic spice is a pack of amazing health benefits. It purifies the blood, prevents brain damages, controls heart risk, protects bones and muscles, consumes this in any form such as raw or powder or adds it to the food dishes.

4.Oats: Oat is rich in fiber content and it is known as the best whole-grain food for breakfast. It reduces cholesterol levels, stabilizes diabetics, control digestive system, Increases bone stamina. Oats with banana or any other fruit along with a glass of milk is the perfect combinational healthy breakfast.

5.Spinach: Spinach is high in nutrition. It is rich in vitamin K, E. Eat cooked spinach or boiled spinach with other salads or add it to different recipes. Make sure to eat minimum half a cup of spinach at least thrice a week.

6.Olive Oil: It helps lower cholesterol, controls blood pressure, reduces diabetic. Try to prefer extra virgin olive oil which is natural and chemical free. This oil doesn't contain any LDL cholesterol in it. Uncooked olive oil when taken with garnish or salads is most beneficial for a healthy life.

7.Turmeric: The natural, traditional spice turmeric has most amazing powers to heal and cure every disease. It has been using in various ways in many parts of the country, majorly in India from ancient times. It also has anti-cancer benefits. It is rich in vitamins, calcium and other important minerals. It even prevents clogging of cholesterol in the brain. Add turmeric in every food recipe.

8.Walnuts: Walnuts are considered to have a rich amount of omega-3 fatty acids which boosts brain function and improves bones calcium levels. It even makes muscle strong, lowers LDL cholesterol content, reduces heart risk and control blood pressure. Eat 3-4 pieces of walnuts per day either raw or added to food or salads.

9.Whole Grains: Wholes grains such as oats, brown bread, brown rice are filled with fiber and has various health benefits. These are considered as the best breakfasts to control the diet have an energetic day. Eat in limited quantity and change the different whole grain products every day.

10.Sesame Seeds: Sesame seeds will improve the healthy framework of the bones. These will also help in modifying the digestive system, purifies blood and controls blood pressure. Consume sesame seeds every day. It contains nutrients like magnesium, potassium, calcium, phosphorus, vitamin D, K and much more.

11.Salmon: Salmon is considered as the most favorite and most powerful food. If consumed at least thrice a week it improves heart health, increases bone strength, it is rich in calcium and omega-3 fatty acids. This can be added to any diet without a second thought but should be eaten in limit considering health condition.

12.Yogurt: This is a good source of calcium and other proteins. Every day eat one cup of yogurt and add it any meal time. It also contains Vitamin A, D, B 12. Bones will improve their stamina and becomes strong and healthy if eaten every day.

13.Eggs: Eating egg every day is recommended by various doctors to improve the bone calcium levels and provide a good amount of energy. A boiled egg will have more benefits to health than an omelet or other forms. Boiled egg with a pinch of salt and pepper is the good start of a day to be energetic and active all the time.

14.White Beans: This legume contains a good amount of calcium, protein, fiber, and minerals like potassium, manganese, phosphorus, etc. Include these in snacks, salads, soups, baked veggies, etc. One cup of beans can be eaten depending upon the type of white beans.

15.Sardines: This excellent dish is full of everything required for a healthy body. It contains omega-3 fatty acids, calcium, proteins, Vitamin D and B12, nutrients and other mineral supplements. This natural fish food can be eaten in any form. It is suggested to eat at least twice a week.

Tips to get super strong bones:

Foods for strong bones and muscles :

  • Consume rich protein content
  • Add more fresh organic fruits in your meals
  • Concentrate on high calcium foods
  • Improve vitamins such as vitamin C, K, and potassium, magnesium quantity in food
  • Reduce salt intake
  • Control on caffeine intake
  • Start eating Glucosamine supplements


  • Aim for everyday exercise according to the doctor's guidance
  • Start weight-bearing to promote bone weight and increase bone density
  • Choose low-impact exercises to avoid any joint damages
  • While performing exercise wear protective gear to protect from joints risk
  • Opt for yoga time rather than time passing
  • Add therapies such as vibration therapy to your daily routine to strengthen the bones

 Other Habits:

  • Alcohol consumption either to be avoided or moderated.
  • Quit smoking or reduce its usage gradually.
  • Maintain proper weight according to the height and weight you are. Do not overweight.
  • Change positions while standing or sitting continuously for a long period of time throughout the day
  • Choose the perfect shoe which fits you. Skip using high heels or pointed heels as they increase the bones and muscle risks
  • Make a reminder of regular monthly checkups to the physician or specialist doctor to know the status.

Hope these Top 15 foods for strong bones and muscles are useful. Follow our diet tips and foods for strong bones and muscles to be healthy and happy. Subscribe to our newsletter to get more awesome stuff regarding Health. Eat Healthily! Stay Healthily! Be Happy! Keep Reading Plus100Years!

Thanks for Reading this information.

Author's Bio: Ashreetha Pendkar Is a Healthcare writer, trainer and Digital marketing expert, she loves to read healthcare content and spreading her words about the importance of the health to near & dears.

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