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Nov 09

How to strengthen bones naturally

There are many diseases that affect the skeletal system and in most cases we can prevent them taking care of our bones. We can take multivitamin supplements but can also strengthen bones naturally consuming foods that provide all the essential nutrients that our bones need.

Through the practice of physical activity can increase bone density, it is never too late to start exercising and is one of the most influential factors when it comes to strengthening bones.

Some foods contribute to bone health, especially foods high in calcium as milk, cheese and yoghurt. In general, all provide good amounts of milk calcium. Other foods rich in calcium include salmon, sardines and walnuts.


The vitamin D is essential for our body absorb calcium. All foods that provide us with calcium and vitamin D have some fruits and vegetables as well. The sun is a source of vitamin D.

Limit caffeine and alcohol, contribute to loss of bone density.

The foods fortified with calcium may be a solution to problems in the bones. Or you can add milk to the soup such as to have a greater contribution of calcium.


Do not forget the other nutrients that strengthen bone. Not only the calcium is good for the bones, we must also eat foods that contain vitamin B12, phosphorus, magnesium, fluorine and silicon. We recommend the following food: oily fish, egg yolk, spinach, whole and fortified milk, butter, cream, food rich in protein as meat, seafood, nuts, whole grains, black tea and mineral water.

In addition to physical exercise is highly recommended to practice some discipline as yoga or tai chi. Through the practice poses that keeps the skeleton strong and healthy, it is also a good way to prevent all types of bone disease.