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Top 7 Foods that Will Make Your Bones Stronger by Enriching Your Body With Calcium & Vitamin D

Top 7 Foods that Will Make Your Bones Stronger by Enriching Your Body With Calcium & Vitamin D

The food affects your bone, and a healthy skeleton is crucial for helping us do everything. From our teeth, toes, ribs, legs, arms, and spines to the bone that make up your skulls, we need to make them strong for performing our daily tasks. This means we need to do everything that we can to keep our bones healthy.

While many minerals help in the overall health of your bones, there are two occupying the top of the list: Calcium and Vitamin D. We need Calcium for supporting our bones and teeth, whereas Vitamin D is required for helping our bones to absorb Calcium and promote healthy growth of your bones.

Here is the list of all the foods rich in Vitamin D and Calcium that help to keep your bones healthy and strong.


We, from childhood, have heard “milk does a body good,” and parents used to force us for drinking. Yes, it’s perfect for keeping our bones and teeth healthy. Milk, cheese, yogurt, and other dairy products are rich in Calcium.

You will get up to 30% of your daily need in just one serving of these foods. With the combination of Vitamin D, you will have a double dose of good stuff.


This incredible, edible food is helpful for you in so many ways. It’s packed with vitamins, carbohydrates, minerals, fats, protein, and contains both Calcium and Vitamin D. A large egg contains 28 mg of Calcium and 41 international units (IU) of Vitamin D.

Want to eat egg whites? You will get the only 2mg of Calcium and no Vitamin D. The delicious and creamy yolk of the egg contains most of the bone health nutrients.

Dark Leafy Greens

The dark leafy greens, especially kale and collard, are not only healthy but are also rich in Calcium. A cup of cooked collard greens contains 226 mg of Calcium, which is a quarter of your daily needs.

White Beans

The navy beans, great northern, white kidney, and some examples of white beans. All of these have been beneficial to bone health. Just like your milky dairy friends, these beans, too, are packed with Calcium and will give you 49% (484.4mg) of Calcium per serving.

Beef Liver

Speaking of the cows, it isn’t only the Calcium they produce. A cow’s liver is rich in Vitamin D, the Calcium absorbing substance. A serving (81g), we get 7% of the daily dose of Vitamin D recommended.


Salmon is a food that most of us add it to our diet for all the healthy fatty acids. However, most of us look past its other benefits- Vitamin D. an ounce of wild sockeye salmon will give you over 50% of your daily requirements.

A research team from Boston University found wild salmon to top the list for richness in Vitamin D compared to those that are farmed. Head over to your local fish market and grab some of the wild stuff.


Love eating mushrooms? Have you known its secret? It’s the only vegetarian food, which can naturally make Vitamin D. Wondering how? Mushrooms contain ergosterol, a pro-vitamin present within it that converts into Vitamin D2 when exposed to the UV rays of the sun.

The process is much like the absorption of Vitamin D into our skin when we are exposed to the sun. Consumption of a well-balanced diet with plenty of fish, fruits, dairy, and vegetables will supply your body with enough nutrients you require daily.

But, if you fail to receive the necessary amount alone from food, you might need to complement your diet by taking multivitamins or supplements.

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