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What are the foods that help you strengthen your bones? | Nutrients | Osteoporosis | vitamins | Proteins | | HEALTHY LIFESTYLE & More Latest News Here


The bones They play an important role, since thanks to them people can move, dance, walk and perform a wide variety of sports. Likewise, it is in charge of storing minerals such as calcium and phosphorus, which will then be shared with other organs when necessary.

In this context, playing sports and eating a proper diet play an important role in keeping this organ strong, as this can counteract the loss of bone density that is inevitable over time.

For this reason, below, we share with you the foods that, according to La Vanguardia, cannot be missing from your daily diet in order to prevent health problems such as bone fractures, muscle cramps and osteoporosis in more extreme cases.

These foods have a large amount of iron and phosphorus, proteins that help absorb calcium better. Peas, chickpeas, broad beans, green beans, lentils, lupine and soybeans are some legumes.

This vegetable has a large amount of calcium, folic acid, iron, fiber, vitamin A and K. You can consume this food in salads, creams, purees, among other delicacies.

The food is a good source of calcium, folic acid and vitamin K. You can include broccoli in your meals through creams, salads, purees and other dishes.

They have iron, vitamin E, D and phosphorus, nutrients that help to better absorb calcium and thus strengthen bones. The best known dried fruits are almonds, chestnuts, hazelnuts and walnuts.

Nuts cannot be missing from your diet. (Photo: pixabay)

This group is very broad and includes products such as milk, cheese and yogurt. Dairy is a great source of vitamin D and B12, both important nutrients for strong bones.

This food is a great source of calcium and also of omega 3 fatty acids and vitamin D, nutrients that help the body better absorb the nutrients it has.

According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS), not eating well and not being physically active on a regular basis can cause bones to weaken and sometimes break (fracture), a situation that can cause pain. and sometimes the person will need surgery to repair them.

Here are some health problems that someone with weak bones can experience.

bone fractures

This is the name given to total or partial breakage of a bone, which can occur due to sports injuries, accidents and falls.


  • The affected area may look deformed.
  • Inability to move the damaged area.
  • Swelling
  • The area of ​​damaged bone may appear purple.
  • Tingling sensation.
  • Fever.

bone cramps

Usually that sensation is produced by a strong blow when falling or while doing some physical activity. A bone infection, endocrinological disorders and the presence of tumors.


  • Muscle spasms
  • feeling of weakness
  • Appearance of cramps after dehydration due to sports.
  • loss of sensitivity


It is a condition characterized by a decrease in bone density, which occurs due to the loss of normal bone tissue. For this reason, eating a balanced diet is very important.


This disease does not present specific signs because it does not cause pain or changes in the body, but if a person constantly suffers from fragility fractures in their bones, it may be that they have osteoporosis.

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