Calcium Rich Foods that Builds Strong Bones

Calcium Rich Foods that Builds Strong Bones

Eating right for bone health basically comes down to two nutrients, calcium and vitamin D. Calcium, a mineral that’s essential to proper body function, is stored in your bones. The body needs vitamin D to absorb calcium. Not getting enough calcium in your diet can lead to fragile, brittle bones that are more prone to fractures and disease.  On top of that, the milk that’s sold in stores is typically fortified with vitamin D, making it a double-whammy when it comes to bone health. Dark leafy greens, such as kale, arugula, watercress, and collard greens are perhaps the best non-dairy sources of calcium. Although spinach is usually included in this group, it contains oxalic acid, which makes the human body unable to absorb its calcium. 

Yogurt is an ancient culinary product, dating back as far as 2,000 BC. Due to yogurt’s preparation process, this dietary staple actually contains significantly more calcium than the milk from which it is made. Eggs contain a nice amount of vitamin D and can improve bone health. Vitamin D is found in the yolks only, so if you tend to eat egg white omelets. Broccolli, It’s an excellent source of vitamin C, fiber, and nutrients that contain cancer-fighting properties.

Salmon

One serving of salmon will provide you all the vitamin D you need in a day. Canned salmon includes the softer (edible) bones of the fish, meaning it’s loaded with calcium. Vitamin D is rarely found in nature.

Almond Butter

Almonds have the highest amount of calcium per serving. You can get the same calcium benefits in butter form. As a bonus, almond butter has no cholesterol and is lower in fat and higher in protein than peanut butter. 

Cheese

Cheese is made from milk. Milk has lots of calcium. Ergo, cheese has lots of calcium. With a wide variety to choose from, mozzarella is particularly high in calcium. For a healthier option, try cheese made from skim milk.