Explore Vitality
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Here are some of the best calcium-rich foods that can help support strong and healthy bones.
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Dairy foods like milk, yoghurt, and cheese are excellent sources of calcium. Opt for low-fat or non-fat varieties to reduce saturated fat intake.
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Vegetables like kale, beet greens, spinach, and methi leaves are rich in calcium. These greens are also packed with other essential nutrients like vitamin K, which is important for bone health.
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These fatty fish are not only high in calcium but also provide vitamin D, which is crucial for calcium absorption and bone health.
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Soy-based products like tofu, soy milk and tempeh are good sources of calcium, especially for those following a plant-based diet.
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Almonds, sesame seeds, chia seeds, and sunflower seeds are examples of calcium-rich nuts and seeds that can be added to salads, yoghurt, or eaten as snacks.
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Chickpeas, lentils, black beans, and kidney beans are not only good sources of protein but also provide calcium and other minerals important for bone health.
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Dried figs are a tasty snack that also contains calcium, along with other nutrients like potassium and magnesium.
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Ragi is relatively high in calcium compared to other cereals. The calcium in ragi is well-absorbed by the body due to its low oxalate content.
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Amaranth leaves or Chaulai is rich in calcium and vitamin K, particularly vitamin K1 (phylloquinone), which plays a crucial role in bone metabolism.
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If you have difficulty getting enough calcium from your diet, consider talking to your healthcare provider about calcium supplements. However, it's important to note that it's generally best to get nutrients from whole foods whenever possible.
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Including a variety of these calcium-rich foods in your diet can contribute to maintaining strong bones and overall bone health.