Best Foods for Strong Bones and Healthy Joints: Nutrient-Rich Foods for Better Bone Health

Best Foods For Strong Bones & Joint

Nowadays, many people suffer from soft, weak, and brittle bones as they tend to consume too many junk foods and refined carbohydrates. Poor bone health can lead to conditions like osteopenia and osteoporosis, which makes the bones more likely to break or fracture, especially as we age. You may also experience a deep, penetrating pain that radiates through your bones, such as your hips or legs. This type of bone pain usually feels deeper, sharper, and more intense than muscle pain and can last for much longer. Fortunately, there are natural ways that we can strengthen our bones by consuming more vitamins and minerals from healthy foods. Here is a list of the top 15 foods to eat for stronger bones and the science behind it. 

1. Cheese: Eating high-quality cheese from grass-fed cow or goat milk helps to strengthen your bones because it’s loaded with calcium, phosphorus, and Vitamin K2. These nutrients help to mineralize and harden your bones.
2. Green vegetables: Leafy green vegetables are some of the best natural sources of Vitamin C, which helps your body make collagen. Collagen supports the framework of your bones and joints, helping to prevent fractures, breaks, and joint pain. These vegetables also contain bioavailable calcium.        
3. Eggs: Eating pasture-raised eggs supplies the body with proteins and fats that can help in building collagen and bone tissue. The yellow yolks contain vitamin D, which helps the bones to absorb minerals.
4. Moringa: Also known as “drumstick tree,” moringa is a tree which is often used to boost overall health. You can purchase powdered moringa leaves and add them to delicious recipes. It is a wonderful source of calcium and magnesium for strengthening the bones.
5. Pumpkin Seeds: If you have any existing bone problems, you will need more zinc in your diet, a mineral that helps to heal bone tissue. Pumpkin seeds are one of the best natural sources of zinc, which promotes bone regeneration and healing.
6. Oysters: Another amazing source of zinc and trace minerals for your bones are oysters, clams, mussels, crab meat, and other shellfish. Soak your seafood in a little vinegar before eating; this makes the minerals more available for your stomach to absorb.
7. Avocados: To prevent or reduce bone pain, eat 1/2 an avocado every single day. The monounsaturated fats help to lower inflammation and ease pain. They are also one of the best natural sources of boron, a trace mineral that is very powerful at minimizing both bone and joint pain. You can also eat avocado seeds.
8. Sesame Seeds: Add 2 tablespoons of raw sesame seeds to your salads, stir-fries, and soups. These are loaded with magnesium, a key mineral which helps your body absorb calcium, vitamin D, and phosphorus in order to strengthen and heal your bones.
9. Salmon: Oily fish like wild-caught salmon are rich in bone-boosting nutrients. They are a wonderful source of Vitamin D, which helps your bones absorb calcium. It is also high in omega-3, which contains DHA for excellent bone and joint health.
10. Cherries: Studies show that cherries and dark cherry juice can reduce the risk of bone loss with age. Cherries help to reduce pain in the joints if you suffer from arthritis and can help the bones to grow stronger with age.
11. Apple Cider Vinegar: If you suffer from indigestion, acid reflux, or GERD, then start consuming 1 tbsp of apple cider vinegar in a glass of water before each meal. ACV strengthens your stomach and heals digestive problems, allowing you to absorb more vitamins and minerals.
12. Almonds: Eating a small handful of nuts each day can improve the health of the body rapidly. Almonds are another great source of phosphorus, which works with calcium to build stronger bones. Remember that bones are living tissue, so eating healthy foods nourishes them throughout life.
13. Gelatin: Scientific studies show that eating gelatin every single day can reduce the risk of osteoporosis, arthritis, and joint pain. You can use gelatin powder to make healthy jelly puddings with natural sweeteners such as stevia or erythritol.
14. Pink Salt: It’s highly recommended to start using pink Himalayan salt when cooking your food. This mineral is mined from an ancient seabed and is rich in strontium. Studies show that strontium hardens the outer part of the bone and is often the missing link when it comes to osteoporosis.
15. Bell Peppers: Last but not least, raw bell peppers are one of the best natural sources of Vitamin C, which is important to prevent the breakdown of collagen in the bones and joints as you get older. Eat 2 raw bell peppers per day to support the framework of your bones.

Important Notes: As you can see, there are many foods that you can eat to help support stronger and healthier bones, so try eating a mixture of these often and see how you feel. The foods mentioned today also provide raw materials for keeping your teeth, nails, hair, and other tissues very healthy. If you do suffer from osteoporosis or osteopenia, be sure to consume apple cider vinegar every single day. Taking a calcium supplement often does not have much effect on the bones, as it’s usually a deficiency in Vitamin D or K2 which causes the bones to become weaker. It’s highly recommended to take Vitamin D3 with Vitamin K2 daily if you have bone problems. The Vitamin D3 helps your body to absorb calcium, whilst the K2 pushes the calcium into the bones in order to strengthen them. 

On a final note, if you consume lots of grains like flour, bread, cereal, biscuits, pastries, and white rice, be aware that these foods all contain phytates. Phytates block your absorption of minerals like calcium, zinc, and magnesium, which can cause bone loss. So, keep these foods to a minimum and eat lots of whole, nutritious proteins and vegetables instead. A healthy, natural diet will make our bones stronger and keep us fit.