Your bones need a good supply of essential nutrients including vitamins and minerals to stay strong and healthy. Here is a list of foods that will provide the much-needed nutrition to your bone tissues and help you avoid diseases caused due to weak bones like osteoporosis and arthritis.


Seafood like salmon, herring, sardines, and tuna offers a great source of vitamin D, which is essential for maintaining strong bones.

Cod liver oil

If you don’t like eating fish, you can use cod liver oil as an alternative source of vitamin D for your bones.

Cod liver oil also contains calcium and vitamin A making it a healthy choice for your bones and overall health.

Additionally, cod liver oil also provides omega-3 fatty acids, that can protect your bones against oxidative stress by acting as antioxidants.


Eggs, to be precise egg yolks, can help you develop strong bones by providing vitamin D, calcium, and vitamin C.


If you love mushrooms, you have another reason to include them in your regular diet. Mushrooms are not just tasty and delicious but also a great source of vitamin D.

In fact, mushrooms are considered the only plant-based source of vitamin D.

Just like humans, mushrooms also synthesize vitamin D when exposed to sunlight. Hence, if you are a vegetarian, mushrooms could be your way toward healthier and stronger bones.

Fortified foods

There are not many choices of foods having vitamin D for vegans and vegetarians. However, you can still enjoy the benefits of this nutrient by consuming foods fortified with it.

For example; cow’s milk offers a good source of calcium, riboflavin, and phosphorous, all of which can support bone formation processes. Drinking cow’s milk that is fortified with our sunshine vitamin D would fill in the gaps in nutrition and help you develop strong bones. 

Similarly, you can also choose foods like soy milk, cereals, orange juice, and oatmeal that are fortified with D vitamin to ensure your vegan lifestyle does not affect your bone health.

The bottom line

Sun is the best natural source of vitamin D. However, when adequate sun exposure is not possible to achieve, you can choose your foods wisely to ensure your body still receives a good supply of vitamin D.

Including the foods discussed above would help you get enough vitamin D as well as calcium and make your bones stronger.

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