Women Care

7 Foods for Strong Bones and Joints in Women

By Apollo 24|7, Published on- 29 August 2022, Updated on - 10 March 2023

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Eating a healthy food always help in having a strong bones and joints in women. By the time you reach 40, your body stops replacing old bones. This loss of bone mass can result in the development of serious conditions like osteoporosis.

According to research by the American Academy of Orthopaedic Surgeons (AAOS), not only is the bone size and width greater in men but they also accumulate more skeletal mass during growth than women. As women bones are smaller in diameter with thinner cortex, they are more likely to develop osteoporosis. For this reason, maintaining optimal bone and joint health is essential, especially for women. The best way of doing that is by adding a healthy food items to the daily diet.

Best Foods for Strong Bones and Joints in Women

When it comes to making your joints and bones stronger, calcium and vitamin D play a vital role. Calcium helps support your teeth and bone structure while vitamin D enhances calcium absorption and promotes bone growth. So, if you are looking for the best food for strong bones and muscles, then here is a list you can focus on.

You can consult our dietician to know more about foods that provide good bone and joint health in women.

Dairy products

There is a reason why parents put so much effort into getting their kids to drink milk every day. Dairy products like milk, yoghurt and cheese are loaded with calcium, which plays a huge role in maintaining bone structure and strength. They are also packed with the power of other essential nutrients like protein, vitamin D, phosphorus and potassium. Moreover, yoghurt is a rich source of protein, good bacteria and vitamin D, making it a great food for strong bones as well as better gut health.

Green vegetables

If you are looking to make your diet more conducive to improving bone and joint health, then green, leafy veggies are a must. Also known as cruciferous vegetables, they have chock full of essential nutrients that significantly contribute to your bone health. Notably, broccoli, cabbage, spinach, kale, turnip greens, Swiss chard and bok choy serve as incredibly beneficial food for strong bones and joints, increasing your bone density. These veggies contain high calcium content and lots of folates and vitamin K.

Fatty fish

Loaded with vitamin D and omega-3 fatty acids, fatty fish such as salmon, sardines, pilchards, trout and tuna play a major role in maintaining the overall health of your bones and joints. With powerful anti-inflammatory properties, it reduces bone loss and increases bone density, making it a popular food for strong bones. It also reduces stiffness caused by bone conditions like osteoporosis and rheumatoid arthritis. Moreover, fatty fish oil can help in preventing not only osteoporosis but also thyroid, obesity and heart-related issues. 


Seeds, such as flaxseeds, chia seeds, sunflower seeds, sesame seeds and pumpkin seeds, are a powerhouse of essential nutrients including calcium, phosphorus and magnesium, making them an effective food for strong bones and muscles. They also serve as a rich source of omega-3 fatty acids and fibre. Whether you sprinkle them on a salad or mix them in your smoothie, adding these seeds to your daily diet is a sure-shot way of strengthening your bones and joints. In addition, these seeds help in lowering bad cholesterol, supporting the brain and nervous system, and reducing inflammation.


In addition to being a good source of calcium, nuts also provide two major nutrients - phosphorus and magnesium - that play a major role in enhancing bone health. With the help of these nutrients, nuts not only promote the absorption and retention of calcium by your bones but also keep any deteriorating bone conditions at bay. To ensure optimum bone health, women should add dry fruits and nuts like walnuts, peanuts, almonds and pecans to their everyday diet.


When it comes to food for strong bones and joints, beans are definitely amongst the top contenders. Including everything from black beans and kidney beans to edamame and pinto beans, all kinds of beans provide a hearty dose of essential bone-building nutrients like calcium, phosphorus, and magnesium. They are also high in fibre and protein, making them a great addition to your daily diet, especially if you are serious about focusing on bone health.


If you are looking for the best vegetarian food for strong bones and muscles then tofu is a nutritional powerhouse. Providing around 200 mg of calcium per 60 g serving, it is quite popular due to its versatility, deliciousness and nutritional value. With a number of bone-building benefits, it is known to have plenty of isoflavones, which can help prevent bone diseases in women after menopause.

While integrating the above-mentioned foods into your daily diet can be helpful in improving your bone and joint health, any severe issues like frequent fractures, chronic pain or regular discomfort should not be taken lightly. In case of any such issues, consult an experienced Apollo doctor to get the best diagnosis and treatment and prevent a serious condition from developing.


Frequently asked questions about the bone and joint health in women

How can a woman keep strong bones?

In addition to including healthy and beneficial food for strong bones and muscles in the daily diet, women can strengthen their bones and joints by:

  • Performing weight-bearing exercises and strength training
  • Avoiding low-calorie diets
  • Taking a collagen supplement
  • Maintaining a stable and healthy weight

Which fruit is good for bones and joints?

There are several fresh fruits that help in promoting bone and joint health. For instance, bananas are packed with magnesium, potassium and vitamin C. They not only strengthen your bones but also help in digestion and keep your intestines and gut healthy. In addition, citrus fruits like grapefruits and navel oranges are helpful in preventing bone loss and are the top food for strong bones and joints.

What foods destroy bone density?

Those who are looking to increase their bone density and enhance the overall health of their joints and bones should consider cutting down the consumption of certain foods like:

  • Excess salt
  • Hydrogenated oil
  • Alcohol
  • Food rich in vitamin A
  • Soft drinks

How do you know if your bones are weak?

The only way of getting a confirmed diagnosis for any health issue is through proper consultation with an experienced doctor. However, some of the most common symptoms associated with bone loss are:

  • Weaker grip strength
  • Brittle and weak fingernails
  • Receding gums
  • Back or neck pain
  • Fractures from minor falls 

At what age are bones the strongest?

The majority of people reach their peak bone mass between the ages of 25 and 30.


You can book your appointment with one of the best orthopedics near you by clicking the below button.

Consult The Best Orthopedic Now


Medically Reviewed by Dr. Dhanunjay Reddy B


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