Best Foods for Healthy Bones and Teeth

When it comes to healthier stronger bones and teeth, Vitamin D and Calcium are keywords, as the first improves bone growth and Calcium absorption while the later supports the structure of both your bones and teeth, these nutrients are more important as you’re growing and developing; Still as you grow older, these nutrients could do you much help preventing and slowing down osteoporosis; And usually we’re taught at an early age that milk and dairy products are great for our bones and teeth and yes, they are, yet there are many other foods that could do the trick.

Let’s see how many of today’s foods you can guess!


Cheese is really rich in Calcium along with Vitamins D, A and B12, a combination that will not only do the trick but also benefit your health in so many different ways.

Sesame seeds

Sesame seeds contain Magnesium, calcium, phosphorous along with vitamins D and K. It’s highly recommended that you consume at least one fourth of these seeds whether roasted or dried, either by adding them to your favorite salads or sprinkling them onto your food.

Of course, if you don’t like their taste you can try sesame butter which is as healthy.


Salmon is known for being rich in high quality protein, Omega-3 fatty acids along with Vitamin D; To the point that a four-ounce piece of cooked salmon has almost the recommended daily intake of Vitamin D, which is 600 international units.


If you’re on a vegan diet, spinach could be what you’re looking for to meet the required amounts of calcium; As one cup of cooked spinach has almost 25% of your daily calcium requirements.


Walnuts are known to be a rich source of nutrients as they play key roles in cardiovascular health, brain activity as well as weight management, they are rich in Omega-3 fatty acids and the minerals copper and Magnesium, all of which are essential for healthy bones, as copper deficiency is related to lower bone density thus an increased risk of osteoporosis, while Omega-3 fatty acids are linked to bone health and as for Magnesium, it’s necessary for bone formation while helping with calcium absorption.


Yes, onions, I bet you’re as surprised as I was when I learned that; Onions are rich in anti-inflammatory antioxidants which protect our bones from the damage done by free radicals, add to that they play a role in bone mass preservation, since they inhibit the development of (osteoclasts); Bone breakdown cells, preventing some of them from maturing; And if all of that isn’t enough, onions are high in sulfur compounds that our bodies need to produce glutathione; An important antioxidant capable of preventing damage to important cellular components caused by free radicals, peroxides and heavy metals and thus preventing homocysteine accumulation that damages collagen in our bones and arteries.


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