Improve Your Bone Health With These 8 Calcium-Rich Foods – News18

When it comes to maintaining strong and healthy bones, calcium plays a crucial role. Not only responsible for building bones during our formative years, but calcium also plays a vital role in preserving bone density and strength as we age. Adding calcium-rich foods to your daily diet is a smart and delicious way to support your bone health.

So, let’s explore 8 incredible calcium-rich foods that will keep your bones strong.

1. Dairy Products: Dairy products like milk and yoghurt are some of the most known sources of calcium. They also provide other essential nutrients like protein, Vitamin D, and phosphorus, which help in calcium absorption. Go for low-fat or skimmed milk varieties to keep your calorie intake in check.
2. Leafy Greens: Leafy green vegetables like kale, spinach, collard greens, and broccoli are packed with various vitamins and minerals and are excellent sources of calcium. They are low in calories and high in fibre, making them a nutritious addition to your diet.
3. Fish: Certain types of fish are rich in calcium and provide additional benefits for your overall health. Canned fish with soft, edible bones like salmon and sardines are excellent sources of calcium. They also contain omega-3 fatty acids that help reduce inflammation and support heart health.
4. Tofu and Soy Products: Tofu, made from soybeans, is an excellent source of calcium. It is a versatile ingredient that can be used in various dishes, including stir-fries, salads, and smoothies. Soy milk and other soy products fortified with calcium are also good options for those following a plant-based diet.
5. Legumes: Legumes such as chickpeas, lentils, and black beans are excellent sources of calcium, along with being great plant-based protein options. These calcium-rich ingredients can be added to soups, and salads, or can be made into delicious spreads like hummus.
6. Nuts and Seeds:Nuts and seeds are delicious and also provide essential nutrients, including calcium. Almonds, sesame seeds, chia seeds, and flaxseeds are particularly rich in calcium. Incorporate these into your diet by sprinkling them on fruits, adding them to your oatmeal bowl, or enjoying them as a crunchy snack.
7. Fruits: Oranges, kiwi, apricot, and other citrus fruits like grapefruit and mandarins may not be the first foods that come to mind when you think of calcium, but they contain a fair amount of this essential mineral. Plus, they are packed with vitamin C, which aids in collagen production and supports bone health.
8. Quinoa: Quinoa is a versatile and nutritious grain that is not only a good source of calcium but also provides protein and dietary fiber. Enjoy quinoa in salads, or enjoy as a side dish. Remember that calcium absorption is optimized when combined with sufficient vitamin D and regular exercise. So, ensure that you get adequate sun exposure or consult your healthcare provider regarding vitamin D supplements.

Make wise food choices, stay active, and prioritize your bone health for a strong lifestyle.