Foods for Healthy Bones and Muscles

Foods for Healthy Bones and Muscles

As you go through the natural process of aging, you may find that your bones and muscles become weaker. The good news is that a healthy diet can preserve their strength. Calcium, vitamin D, and protein are a few of the key nutrients that have the power to strengthen your bones and improve their growth. Here’s a list of some of the best foods for healthy bones and muscles.

Leafy Green Veggies

Leafy green veggies like spinach, kale, and collard greens are solid picks for excellent bone and muscle health. They’re low in calories and loaded with vitamins and minerals. Studies show that leafy greens can protect against osteoporosis, a common condition that leads to brittle and fragile bones.


Depending on the brand you purchase, you can eat yogurt that’s packed with vitamin D. If possible, opt for Greek yogurt as it contains less sugar and more protein. Fortunately, yogurt comes in a variety of flavors so you’re bound to to find a few you like.


Fatty fish like salmon is ideal as it’s a rich source of vitamin D. While you can opt for Atlantic salmon that’s farmed, Pacific salmon is preferred because it’s wild caught and contains more vitamin D. If you’re not a fan of salmon, mackerel, herring, trout, and halibut are other good options.


Beans are inexpensive and good for your bones. Whether you choose black, pinto, white, or kidney beans, you’ll enjoy a filling, calcium rich meal. You can eat them plain or with some whole wheat rice, chicken, soup, and other nutritious foods.


Nuts are full of protein, calcium, and magnesium. They serve as a healthy snack because they can prevent osteoporosis and promote healthy bones. Pistachios, almonds, cashews, hazelnuts, and walnuts are all good options.

Fortified Foods

Some foods are fortified with extra nutrients. Look for cereals, breads, orange juice, and other foods that have been made with additional calcium or vitamin D. Fortified foods are a particularly good choice if you’re lactose intolerant.

In addition to consuming these foods, exercise on a regular basis and maintain a healthy weight. You should also meet with your doctor regularly to diagnose and treat any underlying issues that may interfere with the health of your bones and muscles.