🦴 Best foods for strong bones and teeth
What to do — the quick answer
Tap any line for the reason, the evidence level and the source. The full step-by-step explanation follows below.
🥗 Eat more of
Soya drink, fortifiedBuilds and keeps boneHow it helps your bonesToo little calcium, vitamin D and protein raises the risk of osteoporosis. These nutrients are authorised to contribute to the maintenance of normal bones. NIH NIAMSEUR-Lex
One portion (250 g): 300 mg Calcium · 1.9 µg Vitamin D
The evidenceEU claim Bone strength · 300 mg per portion Step 2“Calcium is needed for the maintenance of normal bones.” EUR-LexEU CommissionEU claim Absorbs calcium · 1.9 µg per portion Step 2“Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus.” EUR-LexEU CommissionEU claim Normal bones · 1.9 µg per portion Step 2All nutrients & evidence for soya drink, fortified →“Vitamin D contributes to the maintenance of normal bones.” EUR-LexEU Commission
KaleBuilds and keeps boneHow it helps your bonesToo little calcium, vitamin D and protein raises the risk of osteoporosis. These nutrients are authorised to contribute to the maintenance of normal bones. NIH NIAMSEUR-Lex
One portion (100 g): 286 mg Calcium
The evidenceEU claim Bone strength · 286 mg per portion Step 2“Calcium is needed for the maintenance of normal bones.” EUR-LexEU CommissionEU claim Normal bones · 1139 µg per portion Step 2“Vitamin K contributes to the maintenance of normal bones.” EUR-LexEU CommissionEU claim Bone collagen · 156 mg per portion Step 2All nutrients & evidence for kale →“Vitamin C contributes to normal collagen formation for the normal function of bones.” EUR-LexEU Commission
HerringBuilds and keeps boneHow it helps your bonesToo little calcium, vitamin D and protein raises the risk of osteoporosis. These nutrients are authorised to contribute to the maintenance of normal bones. NIH NIAMSEUR-Lex
One portion (125 g): 65 mg Calcium · 20 µg Vitamin D
The evidenceEU claim Absorbs calcium · 20 µg per portion Step 2“Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus.” EUR-LexEU CommissionEU claim Normal bones · 20 µg per portion Step 2All nutrients & evidence for herring →“Vitamin D contributes to the maintenance of normal bones.” EUR-LexEU Commission
MusselsBuilds and keeps boneHow it helps your bonesToo little calcium, vitamin D and protein raises the risk of osteoporosis. These nutrients are authorised to contribute to the maintenance of normal bones. NIH NIAMSEUR-Lex
One portion (150 g): 35.3 mg Calcium · 12 µg Vitamin D
The evidenceEU claim Absorbs calcium · 12 µg per portion Step 2“Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus.” EUR-LexEU CommissionEU claim Normal bones · 12 µg per portion Step 2All nutrients & evidence for mussels →“Vitamin D contributes to the maintenance of normal bones.” EUR-LexEU Commission
Eggs, boiledBuilds and keeps boneHow it helps your bonesToo little calcium, vitamin D and protein raises the risk of osteoporosis. These nutrients are authorised to contribute to the maintenance of normal bones. NIH NIAMSEUR-Lex
One portion (120 g): 66 mg Calcium · 2.8 µg Vitamin D
The evidenceEU claim Absorbs calcium · 2.8 µg per portion Step 2“Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus.” EUR-LexEU CommissionEU claim Normal bones · 2.8 µg per portion Step 2All nutrients & evidence for eggs, boiled →“Vitamin D contributes to the maintenance of normal bones.” EUR-LexEU Commission
Soya yogurt alternative, fortifiedBuilds and keeps boneHow it helps your bonesToo little calcium, vitamin D and protein raises the risk of osteoporosis. These nutrients are authorised to contribute to the maintenance of normal bones. NIH NIAMSEUR-Lex
One portion (150 g): 180 mg Calcium · 1.1 µg Vitamin D
The evidenceEU claim Absorbs calcium · 1.1 µg per portion Step 2“Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus.” EUR-LexEU CommissionEU claim Normal bones · 1.1 µg per portion Step 2All nutrients & evidence for soya yogurt alternative, fortified →“Vitamin D contributes to the maintenance of normal bones.” EUR-LexEU Commission
Emmental cheeseBuilds and keeps boneHow it helps your bonesToo little calcium, vitamin D and protein raises the risk of osteoporosis. These nutrients are authorised to contribute to the maintenance of normal bones. NIH NIAMSEUR-Lex
One portion (30 g): 348 mg Calcium
The evidenceEU claim Bone strength · 348 mg per portion Step 2All nutrients & evidence for emmental cheese →“Calcium is needed for the maintenance of normal bones.” EUR-LexEU Commission
Milk, 1.5% fatBuilds and keeps boneHow it helps your bonesToo little calcium, vitamin D and protein raises the risk of osteoporosis. These nutrients are authorised to contribute to the maintenance of normal bones. NIH NIAMSEUR-Lex
One portion (250 g): 303 mg Calcium
The evidenceEU claim Bone strength · 303 mg per portion Step 2All nutrients & evidence for milk, 1.5% fat →“Calcium is needed for the maintenance of normal bones.” EUR-LexEU Commission
Turkey breast, skinlessBuilds and keeps boneHow it helps your bonesToo little calcium, vitamin D and protein raises the risk of osteoporosis. These nutrients are authorised to contribute to the maintenance of normal bones. NIH NIAMSEUR-Lex
One portion (150 g): 6.8 mg Calcium · 0.23 µg Vitamin D
The evidenceEU claim Normal bones · 36.1 g per portion Step 2All nutrients & evidence for turkey breast, skinless →“Protein contributes to the maintenance of normal bones.” EUR-LexEU Commission
TofuBuilds and keeps boneHow it helps your bonesToo little calcium, vitamin D and protein raises the risk of osteoporosis. These nutrients are authorised to contribute to the maintenance of normal bones. NIH NIAMSEUR-Lex
One portion (150 g): 278 mg Calcium
The evidenceEU claim Normal bones · 23.3 g per portion Step 2All nutrients & evidence for tofu →“Protein contributes to the maintenance of normal bones.” EUR-LexEU Commission
SpinachBuilds and keeps boneHow it helps your bonesToo little calcium, vitamin D and protein raises the risk of osteoporosis. These nutrients are authorised to contribute to the maintenance of normal bones. NIH NIAMSEUR-Lex
One portion (100 g): 81 mg Calcium
The evidenceEU claim Normal bones · 456 µg per portion Step 2All nutrients & evidence for spinach →“Vitamin K contributes to the maintenance of normal bones.” EUR-LexEU Commission
Chickpeas, canned, drainedBuilds and keeps boneHow it helps your bonesToo little calcium, vitamin D and protein raises the risk of osteoporosis. These nutrients are authorised to contribute to the maintenance of normal bones. NIH NIAMSEUR-Lex
One portion (120 g): 55.2 mg Calcium
The evidenceEU claim Normal bones · 80.4 µg per portion Step 2All nutrients & evidence for chickpeas, canned, drained →“Vitamin K contributes to the maintenance of normal bones.” EUR-LexEU Commission
Kiwi fruitBuilds and keeps boneHow it helps your bonesToo little calcium, vitamin D and protein raises the risk of osteoporosis. These nutrients are authorised to contribute to the maintenance of normal bones. NIH NIAMSEUR-Lex
One portion (75 g): 19.5 mg Calcium
The evidenceEU claim Normal bones · 24.8 µg per portion Step 2All nutrients & evidence for kiwi fruit →“Vitamin K contributes to the maintenance of normal bones.” EUR-LexEU Commission
Quinoa, boiledBuilds and keeps boneHow it helps your bonesToo little calcium, vitamin D and protein raises the risk of osteoporosis. These nutrients are authorised to contribute to the maintenance of normal bones. NIH NIAMSEUR-Lex
One portion (150 g): 29.7 mg Calcium
The evidenceEU claim Normal bones · 87.3 mg per portion Step 2All nutrients & evidence for quinoa, boiled →“Magnesium contributes to the maintenance of normal bones.” EUR-LexEU Commission
🏃 Do
Evidence: EU claim EU-authorised claim · Official Official guidance · Trials Clinical trials · Study Population study · Review Scientific review
Turn this into my daily strong bones & teeth plan → How it works, step by step ↓
How bones stay strong
Osteoporosis develops when bone mass is lost too quickly and the structure of bone tissue changes. NIH NIAMS
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Bone is lost and rebuilt
Root cause: Bone loss speeds up with age and after menopause (low oestrogen).
🏃 Do
Weight-bearing exerciseOfficial
Do weight-bearing exercise such as walking. NIH NIAMS
How this step works · what slows it down · sources
As you get older, bone loss speeds up and new bone growth slows. Women have lower peak bone mass and smaller bones than men, and low oestrogen after menopause raises their risk. NIH NIAMS
🔻 What can slow this down
- Long-term use of some medicines, such as glucocorticoids, proton-pump inhibitors and some antiepileptics. NIH NIAMS
The advice for this step comes from official health agencies and published research — the badge on each line shows which.
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Minerals and vitamins build bone
Root cause: Low calcium and vitamin D, crash dieting and too little protein.
🥗 Eat
- Soya drink, fortifiedBuilds and keeps boneHow it helps your bones
Too little calcium, vitamin D and protein raises the risk of osteoporosis. These nutrients are authorised to contribute to the maintenance of normal bones. NIH NIAMSEUR-Lex
One portion (250 g): 300 mg Calcium · 1.9 µg Vitamin D
The evidenceEU claim Bone strength · 300 mg per portion“Calcium is needed for the maintenance of normal bones.” EUR-LexEU CommissionEU claim Absorbs calcium · 1.9 µg per portion“Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus.” EUR-LexEU CommissionEU claim Normal bones · 1.9 µg per portionAll nutrients & evidence for soya drink, fortified →“Vitamin D contributes to the maintenance of normal bones.” EUR-LexEU Commission - KaleBuilds and keeps boneHow it helps your bones
Too little calcium, vitamin D and protein raises the risk of osteoporosis. These nutrients are authorised to contribute to the maintenance of normal bones. NIH NIAMSEUR-Lex
One portion (100 g): 286 mg Calcium
The evidenceEU claim Bone strength · 286 mg per portion“Calcium is needed for the maintenance of normal bones.” EUR-LexEU CommissionEU claim Normal bones · 1139 µg per portion“Vitamin K contributes to the maintenance of normal bones.” EUR-LexEU CommissionEU claim Bone collagen · 156 mg per portionAll nutrients & evidence for kale →“Vitamin C contributes to normal collagen formation for the normal function of bones.” EUR-LexEU Commission - HerringBuilds and keeps boneHow it helps your bones
Too little calcium, vitamin D and protein raises the risk of osteoporosis. These nutrients are authorised to contribute to the maintenance of normal bones. NIH NIAMSEUR-Lex
One portion (125 g): 65 mg Calcium · 20 µg Vitamin D
The evidenceEU claim Absorbs calcium · 20 µg per portion“Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus.” EUR-LexEU CommissionEU claim Normal bones · 20 µg per portionAll nutrients & evidence for herring →“Vitamin D contributes to the maintenance of normal bones.” EUR-LexEU Commission - MusselsBuilds and keeps boneHow it helps your bones
Too little calcium, vitamin D and protein raises the risk of osteoporosis. These nutrients are authorised to contribute to the maintenance of normal bones. NIH NIAMSEUR-Lex
One portion (150 g): 35.3 mg Calcium · 12 µg Vitamin D
The evidenceEU claim Absorbs calcium · 12 µg per portion“Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus.” EUR-LexEU CommissionEU claim Normal bones · 12 µg per portionAll nutrients & evidence for mussels →“Vitamin D contributes to the maintenance of normal bones.” EUR-LexEU Commission - Eggs, boiledBuilds and keeps boneHow it helps your bones
Too little calcium, vitamin D and protein raises the risk of osteoporosis. These nutrients are authorised to contribute to the maintenance of normal bones. NIH NIAMSEUR-Lex
One portion (120 g): 66 mg Calcium · 2.8 µg Vitamin D
The evidenceEU claim Absorbs calcium · 2.8 µg per portion“Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus.” EUR-LexEU CommissionEU claim Normal bones · 2.8 µg per portionAll nutrients & evidence for eggs, boiled →“Vitamin D contributes to the maintenance of normal bones.” EUR-LexEU Commission - Soya yogurt alternative, fortifiedBuilds and keeps boneHow it helps your bones
Too little calcium, vitamin D and protein raises the risk of osteoporosis. These nutrients are authorised to contribute to the maintenance of normal bones. NIH NIAMSEUR-Lex
One portion (150 g): 180 mg Calcium · 1.1 µg Vitamin D
The evidenceEU claim Absorbs calcium · 1.1 µg per portion“Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus.” EUR-LexEU CommissionEU claim Normal bones · 1.1 µg per portionAll nutrients & evidence for soya yogurt alternative, fortified →“Vitamin D contributes to the maintenance of normal bones.” EUR-LexEU Commission - Emmental cheeseBuilds and keeps boneHow it helps your bones
Too little calcium, vitamin D and protein raises the risk of osteoporosis. These nutrients are authorised to contribute to the maintenance of normal bones. NIH NIAMSEUR-Lex
One portion (30 g): 348 mg Calcium
The evidenceEU claim Bone strength · 348 mg per portionAll nutrients & evidence for emmental cheese →“Calcium is needed for the maintenance of normal bones.” EUR-LexEU Commission - Milk, 1.5% fatBuilds and keeps boneHow it helps your bones
Too little calcium, vitamin D and protein raises the risk of osteoporosis. These nutrients are authorised to contribute to the maintenance of normal bones. NIH NIAMSEUR-Lex
One portion (250 g): 303 mg Calcium
The evidenceEU claim Bone strength · 303 mg per portionAll nutrients & evidence for milk, 1.5% fat →“Calcium is needed for the maintenance of normal bones.” EUR-LexEU Commission
How this step works · what slows it down · sources
Low calcium and vitamin D intake, excessive dieting and poor protein intake raise the risk of osteoporosis. NIH NIAMS
“EU claim” items use the exact wording of Reg. (EU) No 432/2012 EUR-Lex; listed foods meet the legal condition of use (amounts per normal portion, BLS 4.0 / USDA).
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Load and lifestyle
Root cause: Inactivity, smoking and heavy drinking.
🏃 Do
Strength training 2×/weekOfficial
Do muscle-strengthening activities on 2 or more days a week that work all major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms. CDC
🚫 Cut down on
Smoking & heavy drinkingOfficial
Both are linked to osteoporosis and fractures; drink alcohol only in moderation. NIH NIAMS
How this step works · what slows it down · sources
Low physical activity increases bone loss and the chance of falls. Smoking and heavy drinking are linked to osteoporosis and fractures. NIH NIAMS
The advice for this step comes from official health agencies and published research — the badge on each line shows which.
Authorised claims say a nutrient contributes to a normal body function. They do not mean that eating more than you need improves that function, or that a food treats any condition. Population studies show associations, not proof of cause.
Meal options built from this flow
Pick any option per meal. Ranked by how well one portion covers this goal's targets and how many steps above its foods support (reference adult, everything diet). The planner adapts portions, diet type and allergies.
Breakfast — pick one of 3
Tofu 150 g · 
Red sweet pepper 80 g · 
Button mushrooms 80 g · Spinach 40 g · 
Rapeseed (canola) oil 5 g · 
Wholemeal bread 50 g
Oat flakes (rolled oats)
Walnuts
Blueberries
TomatoesLunch — pick one of 3
Tofu 120 g · 
Edamame (immature soya beans) 80 g · 
Broccoli 80 g · Red sweet pepper 60 g · 
Brown rice, boiled 150 g · Rapeseed (canola) oil 5 gKale 80 g · Chickpeas, canned, drained 120 g · 
Pumpkin seeds 15 g · Red sweet pepper 60 g · Quinoa, boiled 100 g · Rapeseed (canola) oil 10 g
SalmonDinner — pick one of 3
Eggs, boiled 180 g (3 eggs) · 
Courgette (zucchini) 100 g · Red sweet pepper 60 g · Emmental cheese 20 g · 
Lamb's lettuce 40 g · Wholemeal bread 40 g · 
Olive oil 5 gTofu 150 g · 
Cauliflower 120 g · Spinach 50 g · 
Green peas, frozen 60 g · Brown rice, boiled 150 g · Rapeseed (canola) oil 5 g
Hokkaido pumpkin 150 g · Tofu 120 g · Quinoa, boiled 120 g · 
Brussels sprouts 80 g · Rapeseed (canola) oil 5 g · Pumpkin seeds 10 gSnack — pick one of 3
Raspberries
Kefir, low-fat 200 g · Kiwi fruit 75 g
Natural yogurt, 1.5% fat 150 g · 
Blackberries 80 gIn short
Calcium is needed for the maintenance of normal bones; vitamin D contributes to normal calcium absorption and bone maintenance; vitamin K, magnesium, phosphorus, zinc, manganese and protein also have authorised bone claims. NIH notes vitamin D is found in few foods, so sunlight and fortified foods matter.
What official sources say
Key nutrients & daily targets
Shown for a reference adult (40-year-old man, 75 kg, ~2600 kcal). Your plan recalculates these for your age, sex and weight.
| Nutrient | Daily target | Basis |
|---|---|---|
| Calcium | 1000 mg | NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS |
| Vitamin D | 15 µg | NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS |
| Vitamin K | 120 µg | NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS |
| Magnesium | 420 mg | NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS |
| Protein | 62 g | EFSA Population Reference Intake 0.83 g per kg body weight per day EFSA |
All authorised EU health claims for this goal (12)
Exact wording from Regulation (EU) No 432/2012. A food may only carry a claim if it meets the legal condition of use — on each food page we show the numbers that meet (or miss) it.
Protein contributes to the maintenance of normal bones.EUR-LexEU Commission
Magnesium contributes to the maintenance of normal bones.EUR-LexEU CommissionNIH ODS
Phosphorus contributes to the maintenance of normal bones.EUR-LexEU CommissionNIH ODS
Zinc contributes to the maintenance of normal bones.EUR-LexEU CommissionNIH ODS
Manganese contributes to the maintenance of normal bones.EUR-LexEU CommissionNIH ODS
Vitamin C contributes to normal collagen formation for the normal function of bones.EUR-LexEU CommissionNIH ODS
Vitamin K contributes to the maintenance of normal bones.EUR-LexEU CommissionNIH ODS
Calcium is needed for the maintenance of normal bones.EUR-LexEU CommissionNIH ODS
Calcium is needed for the maintenance of normal teeth.EUR-LexEU CommissionNIH ODS
Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus.EUR-LexEU CommissionNIH ODS
Vitamin D contributes to the maintenance of normal bones.EUR-LexEU CommissionNIH ODS
Vitamin D contributes to the maintenance of normal teeth.EUR-LexEU CommissionNIH ODS
Foods ranked by nutrient content (14)
Ranked by how much of the daily target one normal portion provides (nutrient values: BLS 4.0 / USDA FDC), plus authorised claims the food qualifies for.
Herring · 125 g
Trout · 125 g
Mussels · 150 g
Kale · 100 g
Mackerel · 125 g
Tofu · 150 g
Spinach · 100 g
Soya drink, fortified · 250 g
Broccoli · 150 g
Chickpeas, canned, drained · 120 g
Brussels sprouts · 120 g
Emmental cheese · 30 g
Low-fat quark · 150 g
Example day from a strong bones & teeth plan
Generated automatically for the reference adult. Your plan adapts portions, diet type and allergies.
AvocadoEggs, boiled 240 g (4 eggs) · Courgette (zucchini) 100 g · Red sweet pepper 60 g · Emmental cheese 40 g · Lamb's lettuce 40 g · Wholemeal bread 70 g · Olive oil 10 gKefir, low-fat 360 g · Kiwi fruit 140 gNatural yogurt, 1.5% fat 270 g · Blackberries 140 g⚕️ Safety tips
- If you have osteoporosis, follow your doctor's advice on supplements and medicines; food alone cannot rebuild lost bone. NIH NIAMS
Sources
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Osteoporosis — NIH NIAMS
- Calcium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin D — fact sheet for health professionals — NIH Office of Dietary Supplements
- Physical activity guidelines for adults — US Centers for Disease Control and Prevention
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service