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  • Writer's pictureDr. Karuturi Subrahmanyam

Building Strong Bones: A Guide to Nutritious Eating

Maintaining strong and healthy bones is crucial for overall well-being, especially as we age. Bones are living tissues that constantly break down and rebuild. To support this process, certain nutrients are essential. Here’s a guide to the foods that can help you maintain bone strength throughout your life.

Key Nutrients for Bone Health

Before diving into specific foods, let’s understand the nutrients vital for bone health:

  • Calcium: The cornerstone of bone health, calcium is crucial for maintaining bone strength and density.

  • Vitamin D: It helps your body absorb calcium and supports bone growth.

  • Magnesium: This mineral works with calcium to support bone health.

  • Vitamin K: Important for bone metabolism and helps your body retain calcium.

  • Phosphorus: Works with calcium to build strong bones and teeth.

  • Protein: Essential for bone repair and maintenance.

Foods to Incorporate

Dairy and Fortified Alternatives

Milk, cheese, and yogurt are classic sources of calcium. For those who are lactose intolerant or prefer plant-based options, fortified plant milks and juices offer a good alternative.

Leafy Greens

Dark leafy greens like kale, collard greens, and spinach are not only high in calcium but also contain vitamin K, which is important for bone health.


Figs and prunes (dried plums) are fruits that provide a fruity calcium boost and are beneficial for bone density.


Fatty fish like salmon are rich in vitamin D, which is rare in foods but essential for calcium absorption.

Nuts and Seeds

Almonds and almond butter provide protein, magnesium, and potassium, all of which support bone health.

Soy Products

Tofu and other soy products contain isoflavones, which may have a positive effect on bone density.

Whole Grains

Whole grains are a good source of magnesium, a mineral that’s important for bone health.


Sweet potatoes, grapefruit, and molasses are other diverse sources that contribute to bone health with their unique nutrient profiles.

Foods to Limit

While it’s important to know what to eat, it’s equally important to know what to limit:

  • Excessive Salt: High salt intake can cause your body to lose calcium.

  • Caffeine: Overconsumption can interfere with calcium absorption.

  • Alcohol: Heavy drinking can lead to bone loss.

Regular Exercise

Engage in weight-bearing exercises like walking, jogging, and dancing. Strength training helps build muscle, which places healthy stress on your bones, stimulating them to grow stronger.

Sun Exposure

Moderate sun exposure helps your body produce vitamin D naturally. Use sunscreen to protect your skin.


A balanced diet rich in the above-mentioned foods, along with a healthy lifestyle that includes regular exercise, can help you maintain strong bones. Always consult with a doctor before making significant changes to your diet, especially if you have health conditions that affect your bones.

Remember, it’s never too early or too late to start taking care of your bones. Your future self will thank you for the nutritious choices you make today!

Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)

Internal Medicine Specialist

Kify Hospital



Phone : 85000 23456


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