Healthy bones require a combination of calcium, protein, and minerals. Fortunately, there are plenty of foods that provide all three.
Calcium is an essential mineral that strengthens bones and teeth, supports heart function, and helps nerves transmit messages. Dairy products like whole milk, nonfat milk, yogurt, and cheese are rich in calcium and also contain protein and other vitamins. However, if you prefer plant-based options or are lactose intolerant, leafy green vegetables like collard greens, kale, spinach, broccoli dried figs and nuts such as chia seeds sesame seeds almonds are also great sources of calcium.
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 also provide calcium protein as well as omega-3 fatty acids that promote overall health.
As we age our bodies lose calcium which increases the risk of bone fractures osteoporosis. It’s especially important for women to consume enough calcium to keep their bones healthy and prevent bone diseases. Pregnant postmenopausal dairy-intolerant women may need to supplement their calcium intake under the guidance of a healthcare professional.
