31/05/2022
1. Green vegetables
In addition to milk, you can get calcium from green vegetables. You can choose dark green vegetables like cabbage, kale, collard greens, turnip greens. A bowl of cooked beet greens contains about 200 milligrams of calcium. Dark green vegetables also contain vitamin K, which may reduce the risk of osteoporosis.
2. Potatoes
Two lesser-known nutrients for strong bones are magnesium and potassium. If you're magnesium deficient, you may have problems with vitamin D balance, which can affect your bone health. Potassium neutralizes acids in your body that can filter calcium out of your bones. One delicious way to get either of those nutrients is to eat one medium-sized sweet potato baked without salt, which has 31 milligrams of magnesium and 542 milligrams of potassium.
3. Citrus fruits contain vitamin C
Eat a grapefruit for your breakfast and it will keep you awake. Citrus fruits contain vitamin C, which has been shown to help prevent osteoporosis. One whole pink or red grapefruit has about 91 milligrams of vitamin C, giving you the amount you need for the day. If you can't eat grapefruit because it's sour, you can use oranges instead because oranges contain more than 83 milligrams of vitamin C.
4. Sung
If you're looking for fruits to help build strong bones, figs can't be missing from your food list. Five medium fresh figs have about 90 milligrams of calcium and other bone-protecting nutrients like potassium and magnesium. Fresh figs are grown in California during the summer and fall, but you can find dried figs year-round. And the dried ones are just as good: Half a cup of dried figs has 121 milligrams of calcium.
5. Salmon and other fatty fish
Salmon and other fatty fish provide a range of bone-protecting nutrients. They contain vitamin D, which helps your body absorb calcium, and omega-3 fatty acids, which can also support bones. One of the best ways to buy salmon is to use canned produce.
6. Almonds
Made simply from ground almonds (and possibly a pinch of salt), almond butter is an easy way to boost your calcium intake. Two tablespoons of almonds have 112 milligrams of calcium. Plus, almonds contain potassium (240 milligrams in 2 tablespoons) as well as protein and other nutrients that play a role in building strong bones.
7. Milk
Milk helps your body replenish nutrients and calcium helps strengthen bones, Some people think that using milk made from soy, almond or coconut will make you lose all calcium and vitamin D. , they still provide your body with many other nutrients that your body needs.
8. Tofu
Tofu is a staple on menus in Asian countries, both for its versatility and the fact that it's a nutrient-dense food. Half a cup of calcium-rich tofu contains more than 800 milligrams of calcium. Tofu is also beneficial for bones. Research shows that isoflavones, which are abundant in tofu, help women after menopause avoid bone and joint diseases.
9. Orange juice
Orange juice can be combined with pancakes to increase calcium, because orange juice does not naturally contain a lot of calcium. That said, it can still be a great way to increase your body's food intake. Manufacturers often sell calcium-fortified versions (look for it on the packaging). In fact, fortified orange juice has about the same amount of bone-building calcium as milk.
10. Dried plums
Research has shown that, using prunes daily, helps you supplement calcium and vitamin D to improve bone density, slow down the process of osteoporosis.
11. Honey
Unlike refined white sugar, honey is a good source of calcium. In just 1 tablespoon of honey syrup, you'll get 41 milligrams of calcium. You can get more calcium if the food is baked with honey. Try instead honey topping your yogurt or oatmeal or mix into a smoothie.
