2023-07-15 16:00:00
Written by Mervat Rashad Saturday, July 15, 2023 07:00 PM Calcium is an essential mineral that plays a vital role in maintaining bone healthIt helps in the formation, growth and repair of bones, making them stronger and less prone to fractures. Here are calcium-rich foods that you can include in your diet to maintain bone health, according to what was published by “doctor.ndtv”.
7 calcium-rich foods to add to your diet to improve bone health:
1. Milk and dairy products
Milk is a rich source of calcium, and it also contains other essential nutrients such as vitamin D and protein, which aid in calcium absorption. Include milk, yogurt, cheese, and other dairy products in your diet to ensure adequate calcium intake.
2. Leafy vegetables
Leafy green vegetables such as spinach, kale, collard greens, and broccoli are excellent sources of calcium, and they also contain other essential nutrients such as vitamin K, which aids in bone formation and repair.
3. Salmon
Fatty fish like salmon are not only a great source of omega-3 fatty acids but they also provide a good amount of calcium. Including fish in your diet can help keep your bones healthy.
4. Almonds
Almonds are a rich source of calcium and other nutrients such as magnesium, manganese, and vitamin E, which are beneficial for bone health. A handful of almonds as a snack or as an addition to your meals can help meet your daily calcium requirement.
5. Sesame seeds
Sesame seeds are packed with calcium and other minerals like magnesium and phosphorus, which work together to promote bone health. These seeds can be sprinkled on salads, added to smoothies, or used as a garnish on different dishes.
6. Orange
Oranges are not only a source of vitamin C but also contain calcium. They also contain other nutrients such as potassium which is essential for bone health.
7. Sardines
Sardines are small, oily fish that are rich in calcium, vitamin D, and omega-3 fatty acids. Consuming sardines can provide a significant amount of calcium to support bone health.
In addition to including these calcium-rich foods in your diet, it is essential to maintain a healthy lifestyle. Regular physical activity, especially weight-bearing exercises such as walking or jogging, can help improve bone density and strength.
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