This is a collection of foods for bones in case you want to add them periodically to your diet. I know how much advertising there is for having healthy bones but instead of the terrible cow milk, you should try these.

Before we start let me share the foods that you should avoid because those cause the opposite effect that we want.

Since it’s easier to destroy than to build, then it’s highly important for you to avoid animal-derived foods, especially if those are ultra-processed.

Actually, you should avoid any ultra-processed foods.

Vegetable oil is ultra-processed (its essence is altered) meanwhile extra virgin olive oil is slightly processed (its essence is still intact). That’s why vegetable oil is so bad for your health meanwhile extra virgin olive oil is so good for you. Even though olive oil is slightly processed, it’s main characteristics doesn’t change because they’re processed only through a mechanical process.

The ultra-processed foods are the ones that produce more bone damage. That’s because ultra-processed foods produce acidity which creates fluid retention and then bone decalcification.


Foods for bones

Dark leafy greens

Dark Leafy Greens | Foods for Bones

Dark Leafy Greens | Foods for Bones

Dark leafy greens are known for improving the calcium levels on the bones. These foods are ideal because are natural and easier to digest.

A few examples are bok choy, cabbage, kale, collard greens, spinach, turnip greens, and much more.

Besides, these greens are rich in vitamin K which also helps prevent calcium loss.

Citrus fruits

Citrus Fruits | Foods for Bones

Citrus Fruits | Foods for Bones

Citrus fruits are generally recommended for the vitamin C, but those are not the only one. Actually, several vegetables can have more vitamin C. So, my recommendation is to eat foods that are rich in vitamin C to avoid calcium loss.

One of the reasons why vitamin C is so good for your bones is because it reduces acidity.

Get out to the closest local market and start asking for rich vitamin C foods.


Fish | Foods for Bones

Fish | Foods for Bones

Some fish like salmon are rich in vitamin D which aids our body to use calcium and omega-3. In this way, we strengthen our bones.

Although, I do not recommend fish. The main reason is that it’s hard to be sure that the fish you eat is fresh or to know where it comes from.

If you live in a city without a coast then be sure that your fish is not fresh. Doesn’t matter if it’s frozen or if you have a time machine. The truth is that the fish is not fresh and doesn’t matter how much you try.

Sea products are delicate and you should be careful with them. If you want to eat fish nevertheless then take this two variables into consideration: (1) How fresh is the fish? (2) Where does it come from?


Milk | Foods for Bones

Milk | Foods for Bones

When I say milk I’m not talking about cow milk. I know I shouldn’t say “almond milk” or “nut milk”, call it a smoothie or a beverage, doesn’t matter. What’s important is that you know what I’m talking about.

I don’t recommend cow milk —which is a weird food by itself— because the one that you buy on a supermarket is highly processed.

I don’t recommend soy milk if it’s transgenic soy. Transgenic foods are processed foods that are bad for our health.

And doesn’t matter if some scientists say that transgenic foods are healthy, or if they say that there’s enough evidence for their use. In the first place, those claims are false, and in second, they don’t care about some basic concepts for health as digestion. So no, GMOs are still bad for health.

Therefore, my recommendation is that you should make your own replacement for cow milk using nuts or seeds. Those natural foods provide a better quality of calcium with many other nutrients that will help us avoid calcium loss.


If you wonder why I don’t give specific recommendations about foods, it’s because every country has their own foods so I prefer that you consume local foods instead of imported foods which have fewer nutrients.

For that, just go to the local market and see what it’s available. Always keep this principle in mind: Choose natural and fresh foods.


I already have written other posts related to bone damage or calcium loss, so check them out:

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