13 Best Foods For Strong Muscles and Bones
Medically Reviewed By Margaret Etudo, BPharm. Written By The Vitamins For Woman Team.
As you age, you must maintain healthy bones with some of the best foods for strong muscles and bones.
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Beyond eating food to manage our weight, you can also get certain nutrients from them to maintain healthy bones and muscles.
Our bones become more brittle and weaker as we age, which may lead to osteoporosis and rickets. However, the right balanced diet contains nutrients that can build and strengthen your bones and muscles.
Two of the most essential nutrients in foods for healthy bones are calcium and vitamin D. The question is, what foods should you eat to get these nutrients for bone health?
This article lists foods for strong muscles and bones and how they can help you maintain healthy bones.
Nutrients for Bone Health
Several nutrients help in maintaining strong bones and healthy muscles – calcium and vitamin D are on the top of the list. Calcium is an essential nutrient for bone health, and not getting enough of it in your diet can lead to weak and breakable bones. It also plays a major role in ensuring your organs and skeletal muscles work well.
According to the National Health Service (NHS), adults should get 700mg of calcium daily. Some good calcium sources include green leaf veggies, soya beans, milk, cheese, nuts, bread, and fish.
Your body also needs vitamin D to absorb calcium and maintain enough serum calcium and phosphate levels for normal bone mineralization. In other words, if you are low on vitamin D, you will not fully benefit from calcium-rich foods.
It’s not easy to get the right amount of vitamin D from our food, so the sun on our skin is another good source. However, you may want to take a daily vitamin D supplement for bone health in autumn and winter.The NHS recommends that adults should take 10 micrograms (400 International Units or IU) of vitamin D in a day. The best sources of vitamin D are in the flesh of fatty fish and fish liver oils. Smaller amounts of this vitamin are in egg yolks and beef liver.
Foods that Build Strong Muscles and Bones
Some of the foods that you can eat to get vitamins for bone health include the following:
Leafy greens
You can eat leafy greens for healthy bone growth, including collard greens, kale, watercress, and arugula. These veggies are most likely the best non-dairy sources of calcium, which is essential for your bones.
Green veggies also maintain bone integrity and contain vitamin K, which helps in bone metabolism. An example of a green that contains oxalic acid, which prevents the body from using its calcium, is spinach.
Salmon
Salmon is a good source of lean protein, which helps to strengthen both your bones and your muscles. The canned salmon contains the softer bones of the fish, which is high in calcium. So, you may want to reconsider staying away from your salmon meals for dinner.
According to the National Institutes of Health (NIH), one 3-ounce serving of salmon will provide 447 international units (IU) of vitamin D. Medical professionals will advise that your daily vitamin D dosage should be 400.
Tuna
Tuna is another excellent source of vitamin D, although this group of fish may not provide you with as much vitamin as salmon. It also contains nutrients like potassium, magnesium, and omega-3 fatty acids in high levels. You will find it in cans, which makes tuna easy to buy and add to your daily meals.
Catfish
This group of fish doesn’t only make a delicious meal but is the least expensive among all fishes. It contains 425 IU in one 3-ounce filet, making it one of the highest in vitamin D. You may also want to take a fish oil supplement, which can reduce bone loss and prevent osteoporosis in women.
Almond butter
Almonds are tree nuts you can easily find in various grocery stores and contain a high calcium level. They are great if you need a protein snack to go.
You can get some fantastic calcium benefits for bone health in butter form. Almond butter is also known to be low in fat and has no cholesterol. So feel free to spread your favorite almond butter on bread to make a simple yet delicious snack.
Eggs
Where are my breakfast egg lovers? You are not at any bone risk because eggs contain a good amount of vitamin D. You can find this vitamin only in egg yolks. So, if you don’t eat egg white omelets, you may have to find other food sources of vitamin D.
Broccoli
This non-dairy source of calcium is most sought after next to leafy greens. Not only is broccoli good for your bone health, but it is also a great source of vitamin C, fiber, and other essential nutrients.
Milk
Milk is an excellent source of calcium in the body, an essential nutrient for bone health. Calcium helps to improve bone mineral density. Whether you are taking skim, low-fat, or whole milk, a single eight-ounce cup contains 300 milligrams of calcium. However, a 2011 research shows no link between milk consumption and hip fractures in women.
Plant-based drinks (such as soya drinks) with added calcium
If dairy drinks are not your favorite, don’t worry! Soya drinks are a perfect alternative to providing you with a calcium boost. With its yummy goodness of complete proteins and calcium, this drink will support your bone health.
Cheese
One of the significant components of cheese milk is lots of calcium for your bone health. There are various brands of cheese on the market, but mozzarella has a higher calcium level.
Yogurt
Most yogurts contain a good amount of vitamin D and calcium, more than your regular milk. Depending on the brand of the product, you can get 30 percent of calcium from yogurt in a day.
Soyabean
Soybeans may be the perfect replacement for animal proteins in improving bone strength. Studies show that diets high in animal protein increase calcium excretion and that soy protein intake decreases calcium excretion.
Tofu
Tofu contains a high level of isoflavone, which offers extra bone health benefits. Recent studies show that soy isoflavones may help reduce bone loss or increase bone mineral density. The components of tofu also serve as an antiresorptive agent in preventing osteoporosis in adults.
Food for Vegans
Green veggies and dairy products are good vegetarian foods for strong bones and muscles. However, vegans struggle to receive the proper nutrients at the right time. Other foods that could provide vegans with calcium include:
- Pulses
- Soya beans
- Tofu set with calcium
- Both white and brown bread
- Fortified oat and soy beverages
- Hummus and sesame seeds
- Dried fruit, including dried apricots, prunes, figs, and raisins
Getting enough vitamin D from a vegan diet could be difficult if you don’t eat fortified foods or supplements. Sunlight exposure is an excellent way to get vitamin D into your skin, but you should always wear sunscreen to avoid burns or redness.
For a healthy baby’s development, make sure you obtain adequate vitamins and minerals if you’re a vegan pregnant or nursing mother. You and your baby need vital nutrients for growth and energy during this delicate period.
Frequently Asked Questions
The healthiest foods for maintaining your bones are those high in calcium and vitamin D. Vitamin D facilitates your body’s ability to absorb calcium. In contrast, calcium itself keeps your bones healthy. Leafy greens, tuna, milk, cheese, soybeans, and eggs are a few foods for healthy bones and muscles.
Dairy products such as milk are the easiest way to get calcium. Studies show that dairy products like milk are suitable for bone and muscle growth. Probiotics and prebiotics are vital components of milk and dairy products and may help control the formation of your bones.
Taking weight-bearing exercises, consuming foods high in calcium and vitamin D, and consuming alcohol in moderation are some of the fastest ways to increase bone density.
Final Thoughts For You
No matter your age, it’s never too late to focus on eating the right foods to build a healthy body. Food for strong muscles and bones helps to tone and make your bones and muscles.
Together, nutrients like calcium and vitamin D can keep your bones strong and prevent conditions like osteoporosis and arthritis. Always seek medical advice from a physician to monitor your calcium consumption and ensure you aren’t getting too much or too little.
- Pouresmaeili F., et al. A Comprehensive Overview of Osteoporosis and Its Risk Factors. Ther. Clin. Risk Manag. 2018;14:2029–2049.
- Hodges J.K., et al. Lactose Intolerance and Bone Health: The Challenge of Ensuring Adequate Calcium Intake. Nutrients. 2019;11:718.
- Holick MF, et al. Vitamin D and skin physiology: a D-lightful story. J Bone Miner Res. 2007;22(Suppl 2):V28–33.
- Holick MF. Resurrection of vitamin D deficiency and rickets. J Clin Invest. 2006;116:2062–72.
- Feskanich D, et al. Milk consumption during teenage years and risk of hip fractures in older adults. JAMA Pediatr. 2014;168(1):54–60.
- Kenny AM, et al.: Soy proteins and isoflavones affect bone mineral density in older women: A randomized controlled trial. Am J Clin Nutr 2009;90:234–242.
medically reviewed by margaret etudo, BPharm. written by the vitamins for woman team.
Loved the list of foods for bone health! Wondering if you have any good recipes that include salmon or broccoli? Tryna make dinner time healthier over here. Thanks, Vitamins For Woman!
I usually go for a salmon and broccoli quiche. It’s both nutritious and delicious. Maybe that’s something you can try!
Not sure how I feel about getting calcium from plant-based drinks. Anybody got the scoop on how effective they really are compared to dairy? Just seems like milk is the OG source.
This is awesome! I’m always on the hunt for plant-based options, and it’s great to see so many vegan foods listed. Tofu and soyabean have been staples in my diet, but glad to see them getting the recognition they deserve.
Everyone’s always talking about calcium for bones, but what about other minerals? Feels like there’s too much focus on just one thing. What about magnesium or vitamin D?
Seeing cheese on your list just confirms my belief that it’s the ultimate food. Good for your bones and your soul, haha! Can never have too much cheese, right?
It’s interesting you mention almond butter. It’s a great alternative for those allergic to peanuts, and I read it’s packed with vitamin E, which is also good for the skin. Nice touch adding it to the list!
So glad to see so much green on the list! Leafy greens for the win. They’re not just good for the bones but for overall well-being. Namaste!
Back in my day, we didn’t worry about all these fancy foods for health. Just drank milk and went about our business. Seems like everything’s overcomplicated now.
This article is spot on! Feeding your muscles and bones the right stuff is key to a strong body. Great to see a mix of options for different diets. Keep the info coming, Vitamins For Woman!
Any thoughts on protein supplements in addition to these foods? Always looking to optimize nutrition.
Great question! Whole foods are a great start, but supplements can definitely help fill in the gaps. Balance is key.
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