In order to maintain strong and healthy bones, it is crucial to consume a variety of foods rich in calcium, protein, and minerals. Four main food groups offer these essential nutrients for bone health.
Dairy products such as whole milk, nonfat milk, yogurt, and cheese are excellent sources of calcium that also provide protein and other vitamins needed for overall health. For those who are lactose intolerant or prefer plant-based options, vegetables, fruits, and nuts are also good sources of calcium. Leafy green vegetables like collard greens, kale, spinach as well as broccoli dried figs and nuts like chia seeds sesame seeds and almonds all contain calcium and other essential nutrients for bone health.
Beans and bean products such as lentils soybeans white beans tofu are also rich in calcium protein and other minerals that support bone health. Fish like pilchard salmon are also good sources of calcium protein as well as omega-3 fatty acids that support overall health.
As we age our bodies naturally lose calcium increasing the risk of bone fractures osteoporosis. It’s important for individuals especially women to increase their calcium consumption to maintain healthy bones prevent diseases. Pregnant postmenopausal dairy-intolerant women may need supplementation under the guidance of a healthcare professional.