Bone health is crucial for maintaining a strong and healthy body, and there are various foods that can provide the necessary nutrients to keep bones strong. Four main food groups are particularly rich in calcium and other minerals that support bone health.
Firstly, milk and dairy products such as whole milk, nonfat milk, yogurt, and cheese are excellent sources of calcium that also provide protein and other vitamins essential for overall health. Secondly, leafy green vegetables like collard greens, kale, and spinach, as well as broccoli, dried figs, chia seeds, sesame seeds, almonds are all rich in calcium and other essential nutrients for bone health. Thirdly, beans and bean products like lentils, soybeans, white beans and tofu are also rich in calcium protein and other minerals that support bone health. Lastly 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 lose calcium which increases the risk of fractures osteoporosis it is important to increase our calcium consumption especially for women who need more to maintain their bone density. Pregnant postmenopausal dairy-intolerant women may require supplementation under the guidance of a healthcare professional to ensure they get enough calcium in their diet.