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10 Super Foods That Will Strengthen Your Bones and Joints

These are the most delicious foods that will strengthen your bones and joints! 

Are you looking for foods that delight your tastebuds but also nourish and strengthen your bones and joints? You’re in the right place, my friend! Even if, in the past years, a lot of people started using supplements such as collagen to help their skin stay healthy and young, the food that we eat is still the one that matters the most. And one or two glasses of milk per day won’t do the miracle either!

Without further ado, let’s go on a taste-bud-pleasing gastronomic journey that will keep your body strong and flexible for years to come!

foods that will strengthen your bones and joints
Photo by edchechine from Shutterstock

1. Plums

One of the first foods that will strengthen your bones and joints is the delicious plum. These purple jewels are rich in potassium, magnesium, and vitamin K. Several doctors say that eating five or more plums daily can help avoid broken bones. Eating raw plums can also help improve your digestion!

While they are delicious as well, not everyone likes eating dried ones. They’re sweet enough, so consider eating them as a snack or using them to sweeten baked items instead of adding additional sugar.

2. Grapefruit

While coffee is a wonderful stimulant, have you ever considered having grapefruit for breakfast? Trust me when I say that you’ll be accomplishing more than just stimulating your palate! If you are looking to add to your diet some foods that will strengthen your bones and joints, look no further, because grapefruit is another delicious one that can be eaten raw as breakfast or as a snack during the day.

Vitamin C, found in citrus fruits, has been demonstrated to help stop bone loss. Approximately 88 milligrams of vitamin C may be found in one full pink or red grapefruit, providing you with all the daily requirements. If the bitter-sour flavor of grapefruit doesn’t appeal to you, try oranges instead. In addition to being tasty, they are a great source of vitamin C and other minerals that are necessary for the health of your bones and joints.

3. Blueberries

Among the foods that will strengthen your bones and joints, blueberries stand tall at the top. These rich, dark berries are a great source of vitamin C and polyphenols, two healthful elements. First, studies indicate that the antioxidants in blueberries may help to lessen osteoarthritis-related joint discomfort. A cup or handful of blueberries also supplies 16 percent of your daily need for vitamin C, which is necessary for the synthesis of collagen.

4. Sardines

Who doesn’t love fish? In my case, I’d eat a bit of fish twice a day, which can be tuna, salmon, or sardines. If you are looking for some less costly foods that will strengthen your bones and joints, go for sardines. Jam-packed with Omega-3 fatty acids that help you build calcium naturally, sardines are also a tasty dish that can be eaten with a bit of olive oil, a slice of bread, or a salad.


5. Salmon

If sardines aren’t exactly for you, you can go for the tasty salmon. Like sardines and tuna, salmon also contains vitamin D and omega-3 fatty acids. Of course, the most affordable version is the canned one, but if you want to “think outside the box” and prefer to buy the fish fresh and bake it later on, go for raw salmon in the stores.

Tip: Three ounces of salmon contain around 187 milligrams of calcium!

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6. Turmeric

Among all the above-mentioned foods that will strengthen your bones and joints, there is also a tasty spice with amazing properties that you can combine with your favorite dishes: turmeric. One of the compounds in this bright yellow, spicy spice is called curcumin, and it has strong anti-inflammatory effects. Research on curcumin’s potential benefits for joint health indicates that it may lessen the symptoms of arthritis. Turmeric may be added to roasted vegetables, lattes, and scrambled eggs, among other foods.

foods that will strengthen your bones and joints
Photo by Marian Weyo from Shutterstock

7. Figs

If you are looking for more foods that will strengthen your bones and joints, go for a couple of figs per day. Five medium-sized raw figs pack around 90 milligrams of calcium, magnesium, and potassium that help you maintain a healthy skeletal system.

Californians are lucky to have them from summer to fall, but in other states, you can easily find them dried all year round. Dried figs are also excellent; a half-cup of dried figs has 121 milligrams of calcium.

8. Tofu

For those who are lactose intolerant or prefer vegetarian choices, tofu is an excellent option. Tofu is one of those great foods that helps you strengthen your joints and bones because only half a cup of tofu has the daily dose of calcium your body needs per day.

Including tofu in your diet can provide extra advantages for the development of strong bones. Studies indicate that soy, which is high in isoflavones and found in tofu, may help protect women against bone damage after menopause. Easy to cook, tofu is great in salads, with fish or other vegetables. Tofu combined with spaghetti is also a tasty idea for a nutritional dinner.

9. Sweet potatoes

Sweet potatoes are indeed an acquired taste and the french fries are always top-notch, but would you change your mind about them if I told you that a small portion of baked sweet potatoes is less than 100 calories? Sweet potatoes are a great source of vitamins A and C, with a half-cup serving. Additionally, it is an excellent source of potassium, fiber, and vitamin B6.

A regular portion of sweet potatoes also contains potassium and magnesium, both of which are among the nutrients that prevent bones from breaking. If you’re up to changing your diet in favor of foods that will strengthen your bones and joints, start with sweet potatoes. Your family will love them too!

10. Mushrooms

Mushrooms are the last stop on the list of foods that will strengthen your bones and joints. One of the few foods high in vitamin D is mushrooms; it was indicated that consuming white button mushrooms might have the same beneficial effects as supplementing with the vitamin. Plus, if you want to cut calories in your diet, research indicates that substituting mushrooms for beef might help.


That’s it! This was a short but concise list of all the foods that help us maintain our bones as healthy as they used to be in our younger days. Incorporating these foods into your diet will also support your overall well-being. Embrace a variety of dishes that are the perfect mix of taste and nutrients that will provide your body with everything it needs to stay in good shape.

Remember that besides a healthy and colorful diet, it also includes regular exercise and proper hydration. Once or twice a year, check in with your doctor to see if everything is alright and ask for some blood tests too. It’s better to keep an eye on your overall health and take care of the issues in case there are any.

What are your favorite foods from the list? Tell us in the comments.

If this article about foods that will strengthen your bones and joints got your attention, be sure to check out 10 Reasons Why Carbs Are Good for You.

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