Dairy Products: Dairy products like milk, yogurt, and cheese are high in calcium, which is essential for bone strength. They also contain other important nutrients like protein, potassium, and vitamin D.
Leafy Greens: Vegetables such as kale, spinach, collard greens, and Swiss chard are great sources of calcium, which is crucial for bone health. They also provide vitamin K, which can help improve bone density.
Fish: Fatty fish like salmon, mackerel, tuna, and sardines are not only high in heart-healthy omega-3 fatty acids but also contain vitamin D, which helps the body absorb calcium more effectively.
Nuts and Seeds: Almonds, chia seeds, flaxseeds, and sesame seeds are good sources of calcium. Almonds, in particular, also offer magnesium, which plays an important role in bone development.
Tofu: Tofu is a good source of calcium, especially if it’s processed with calcium sulfate. It's also high in protein and other minerals important for bone health.
Fortified Foods: Some cereals and orange juice are fortified with calcium and vitamin D. These can be a helpful addition to the diet, especially for those who have dietary restrictions or allergies that limit other sources.
Beans: Beans, particularly white beans, are not only high in protein but also contain calcium, magnesium, and phosphorus, all of which support bone health.
Eggs: While eggs don’t contain a lot of calcium, they do provide vitamin D, which is crucial for calcium absorption and bone growth.