June 18, 2024
bone mass

Increase Your Bone Mass By Consuming These Calcium-Rich Foods

Weak bones are a sign of a major bone disorder that you might face sooner or later. If you are young and want to improve your bone health then you are in the right place. Our bones require calcium and protein to stay healthy and strong and if you are not consuming enough then it will be a problem for you. If you are overweight and you keep on losing and gaining all that weight then you will lose bone mass.

You should work on your bone health and avoid all the things that are dangerous for it. Most processed foods are bad for your bones and should be avoided. Inflammation is another thing that can damage your bones. Arthritis is caused by inflammation. So you should avoid foods that can make things worse for your health.

There are tons of healthy foods that can increase your bone mass. You have to consume foods that are rich in calcium and protein. Another thing that is important for your bone health is hydrolyzed collagen. It helps in making your bones strong and flexible. So it should be a part of your daily diet. Apart from that, the following calcium-rich foods will increase your bone mass.

  • NUTS

Walnuts and cashews are great for your bone health. They are rich in protein and healthy fats. They help in improving your bone health by making them strong and big. Nuts are known to reduce your appetite as well which could be playing a big part in the damaging of your bones. So add nuts into your daily diet and improve your overall health as well. Losing weight is an important thing if you want to improve your bone health. Being overweight can damage your bones.


Sardines are the only fishes that got brittle bones. They are easily breakable this is why it is easy to consume them as well. All the other fishes are rich in collagen and protein but what they lack is one nutrient and that is calcium. You can blend the bones of sardines and mix the powdered form of it in your foods. This will increase the amount of calcium in your body.


Bone broth is rich in healthy nutrients that are vital for your bone health. You can guess it by the name that bone broth will improve your bone health. It contains calcium, collagen, and protein. All these nutrients help in improving your bone health. The reason why it’s so healthy is that it is cooked on a low heat and that too for several hours. During this time all the collagen, gelatin, calcium, and protein are extracted from the bones and ready to be consumed by you. There are tons of bone broth benefits but improving your bone health is on top of that.


If you are looking for a plant-based source of calcium then you should try soy milk as it is rich in calcium and protien that will improve your bone health by making them strong. There are certain people who ignore drinking regular milk so what they can do is switch to plant-based milk. Soy milk has gained popularity in the last few years and many people are coming to know its benefits.


Broccoli is one of those leafy vegetables that are rich in calcium and can help in improving your bone health. There are various vegetables that you can consume and they should be a part of your daily diet. Broccoli is one of them. Make a salad of broccoli and other leafy vegetables then that will help you to improve your bone mass. Although the quantity is less as compared to the other foods that I have mentioned still you can consume this one.


These are some of the calcium-rich foods that are vital for your bone health and if you are young then you should consume these foods. If you are old and have various bone issues then these things can help in preventing any further damage to your bones. It’s not easy to consume all the foods that I have mentioned above. So try to add them one by one and improve your bone health.

Anna Smith

Anna Smith is a fitness and health specialist offering advice on fitness and healthy living wisdom that she practices to keep looking healthy and attractive. She has been in the health and beauty field for 5-years. She’s an author, fitness expert, health professional and has studied and researched hundreds of books. Her knowledge of diets can improve health incredibly, and has helped numerous men and women transform their lives.

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