Calcium is an essential mineral that our body needs, especially our bones and teeth. A diet rich in calcium helps perform numerous body functions like; developing and protecting bones, proper cell functioning, blood clotting, muscle contraction, heart and nerve functions, and more.

Women after the age of 30 and men after 40, start losing their bone mass. If a diet lacks calcium, phosphorus, and vitamin-D, the skeletal system becomes weak and vulnerable. With poor fragile bones, a person is more prone to osteoporosis, rickets, joints dislocation, and other bone diseases. To prevent bone mass loss in early age and have a healthy bones frame and proper functioning body, your diet must be balanced. Make up a healthy diet and take calcium supplements as well.

Here are five superfoods for preventing bone mass loss and strengthening your bones:

1. Seeds

Consider bone-building minerals and calcium first rings a bell.

Calcium is the major constituent of our skeleton. However, other minerals perform a key job as well. Truth be told, half of the body’s magnesium is locked in our bones.

Research shows that low levels of magnesium lead to delicate bones and calcium deficiency.

All seeds are packed with magnesium, however, pumpkin seeds and flaxseeds surpass the rest.

2. Nuts

Bones aren’t hard and fragile; they’re living organs with live cells and fluids. Consistently, bone cells split down and develop.

Walnuts are a great source of alpha-linolenic acid, an omega-3 unsaturated fat. It decreases the pace of bone breakdown and keeps bone development steady, as indicated by a 2007 Nutrition Journal study.

So get a little bunch for a bite or sprinkle two or three tablespoons into your oats.

Remember that nuts are high-fat, so limit your daily consumption to one ounce – around 1/4 cup.

3. Dairy

As we grow, we neglect milk or don’t realize that it’s still equally important for the body. Milk is a rich source of vitamin-D and calcium since it is fortified. Other dairy products like cheese and yogurt offer a comparatively lesser but still a decent amount of calcium and vitamin-D. Drink nonfat or 1% milk; the others are rich in fat and cholesterol content.

When women reach menopause and start to lose estrogen, their bodies start losing calcium more frequently than at any other time in their lives. Thus, it is even more important for women to take a calcium-rich diet and supplements for calcium and vitamin-D to prevent loss of bone mass.

4. Leafy Greens

Make leafy greens your new favorite food. Your servings of mixed greens and steamed greens are loaded with bone-building supplements, especially calcium, magnesium, and vitamin-K.

Vitamin-K is basic in shaping bone proteins and cuts calcium loss from the urine.

Research reveals that lack of this vitamin increases the risk of hip fractures.

Only one cup of raw or a half-cup of cooked greens fulfills the suggested intake of 90 micrograms for each day.

You can incorporate it into your diet in various ways. Like you can add lettuce in your sandwiches. You can add spinach and broccoli to your pasta or noodles, kale to your salad, and other countless options.

5. Beans

Have beans for dinner today, particularly dark, white, and kidney beans. It’s another great source of magnesium and even some calcium.

Nutritionists suggest a minimum of 2-1/2 cups of beans and different legumes on a weekly basis.

Along with providing essential minerals and nutrients, beans and legumes also help lower the risk of cancer, cardiovascular disease, and obesity.


Drink organic milk, eat organic fruits and vegetables, and lean meat. Add nuts and seeds for a boost of nutrients. Avoid carbonated drinks and high-sodium foods. Do exercise and make up a healthy diet plan that incorporates all these superfoods in it to enjoy a healthy life with strong bones.