8 Calcium-rich Foods to Improve Bone Health 

Producer: Priyanka Das Editor: Nisha Dubey 

"

"

When it comes to maintaining strong and healthy bones, calcium plays a crucial role.

"

"

Not only responsible for building bones during our formative years, but calcium also plays a vital role in preserving bone density and strength as we age.

"

"

Dairy Products: Dairy products like milk and yoghurt are some of the most known sources of calcium. They also provide other essential nutrients like protein, Vitamin D, and phosphorus, which help in calcium absorption.

"

"

Leafy Greens: Leafy green vegetables like kale, spinach, collard greens, and broccoli are packed with various vitamins and minerals and are excellent sources of calcium. They are low in calories and high in fibre.

"

"

Fish: Certain types of fish are rich in calcium and provide additional benefits for your overall health. Canned fish with soft, edible bones like salmon and sardines are excellent sources of calcium. They also contain omega-3 fatty acids.

"

"

Tofu and Soy Products: Tofu, made from soybeans, is an excellent source of calcium. It is a versatile ingredient that can be used in various dishes, including stir-fries, salads, and smoothies.

"

"

Legumes: Legumes such as chickpeas, lentils, and black beans are excellent sources of calcium, along with being great plant-based protein options. These calcium-rich ingredients can be added to soups, and salads, or can be made into delicious spreads like hummus.

"

"

Nuts and Seeds: Nuts and seeds are delicious and also provide essential nutrients, including calcium. Almonds, sesame seeds, chia seeds, and flaxseeds are particularly rich in calcium.

"

"

Fruits: Oranges, kiwi, apricot, and other citrus fruits like grapefruit and mandarins may not be the first foods that come to mind when you think of calcium, but they contain a fair amount of this essential mineral.

"

"

Quinoa: Quinoa is a versatile and nutritious grain that is not only a good source of calcium but also provides protein and dietary fiber. Enjoy quinoa in salads, or enjoy as a side dish.

next

7 Superfoods That Are Super Rich In Calcium