10 healthy foods for strengthening bones

Vegetables like spinach, kale, collard greens, and Swiss chard are rich in calcium, which is essential for bone health.

Leafy greens

Milk, cheese, and yogurt are excellent sources of calcium, as well as other nutrients like vitamin D and protein, which are important for bone strength.

Dairy products

Fish such as salmon, mackerel, and sardines are rich in vitamin D and omega-3 fatty acids, which help improve bone density.

Fatty fish

Almonds, sesame seeds, and chia seeds are rich in calcium, magnesium, and other nutrients that support bone health.

Nuts and seeds

Foods like chickpeas, lentils, and black beans are high in calcium, magnesium, and protein, all of which are important for maintaining strong bones.

Beans and legumes

Tofu and other soy-based products are good sources of calcium and protein, making them beneficial for bone health, especially for those following a vegetarian or vegan diet.

Tofu and soy products

Berries such as strawberries, blueberries, and raspberries contain vitamin C, which plays a role in collagen production, a protein essential for bone strength.

Berries

Hormonal imbalances can affect digestion and bowel movements, leading to symptoms such as bloating, constipation, diarrhea, or abdominal discomfort. 

Eggs

Whole grains like quinoa, brown rice, and oats provide magnesium, which is important for bone health, as well as other nutrients like vitamin B6 and fiber.

Whole grains