Add these calcium-rich superfoods for strong bones

Calcium-rich foods can improve the health of our bones

Bones provide a variety of functions in the body, including anchoring muscles, protecting organs, and building structures. While it’s crucial to develop strong, healthy bones during childhood and adolescence, there are things you can do as an adult to maintain bone health.

Your bones constantly regenerate as new bone is formed and old bone is destroyed. Your bone mass increases when you’re young because your body makes new bone faster than it breaks down existing bone. Around the age of 30, most people reach peak bone mass. After that, you continue to lose a little more bone mass than you gain as a result of bone remodeling.

How much bone mass you have in your 30s and how quickly you lose it afterward determines how likely you are to develop osteoporosis, a disorder that makes bones brittle and weak. You have healthier bones and are less prone to developing osteoporosis as you age if your bone mass is higher. Read on as we share calcium-rich superfoods that can help maintain your bone health.

Bone Health: Add these calcium-rich superfoods to your diet

1. Seeds

These nutrient-packed little foods, like chia seeds, poppy seeds, sesame seeds, and celery, are packed with calcium. Plus, it provides vital proteins and fatty acids that are good for bones and overall well-being. The mineral boron, present in chia seeds, helps bones grow. It helps in the body’s phosphorus, magnesium and calcium metabolism.


Chia seeds are a good source of calcium
Photo credit: iStock

2. Almonds

Calcium, fatty acids, vitamin E, antioxidants and proteins are all abundant in almonds. They help bone regrowth, maintain heart health, and improve cognition. More than a third of the recommended daily amount of calcium, or 385 mg, is found in just one cup of whole almonds. Almonds should only be eaten in smaller portions because they are high in fat and calories.

Also Read: A Few Almonds A Day Can Give You These Amazing Health Benefits

3. Yogurt

Yogurt is a traditional food that dates back to 2000 BC Due to the method used to produce it, yoghurt has a higher calcium content than the milk from which it is made. A single 8-ounce serving of low-fat yogurt supplies all of 42 percent of the calcium you need each day. They are versatile foods and can be served sweet and savory.

4 eggs

Eggs can strengthen bones as they contain a good level of vitamin D. Only egg yolks contain vitamin D, so if you frequently consume egg white omelettes, you’ll need to get your vitamin D from another source. They’re also extremely versatile like yogurt and can be cooked in a variety of ways making them easier to incorporate into your daily diet.


Eggs are rich in several essential nutrients
Photo credit: iStock

5. Cheese

Cheese is a strong source of calcium and protein and an addition to calcium-rich foods. Try to include more dairy products in your diet because your body absorbs calcium from dairy products more quickly than it does from plant sources. With 331 mg of calcium, Parmesan has more. Everyone loves it and considers it one of the most delicious sources of calcium.

Read also: Is cheese good or bad? Here’s whether or not you should add it to your diet

6. Beans and lentils

Beans and lentils are well known for being high in fiber, protein and other minerals, but some are also great sources of calcium. You should never be short of your daily calcium requirement because beans and lentils including soybeans, green beans, red millet and peas contain plenty of calcium.

Add these calcium-rich superfoods to your diet to ensure your bones stay strong and healthy.

Disclaimer: This content, including advice, provides general information only. It is in no way a substitute for qualified medical advice. Always consult a specialist or your doctor for further information. NDTV assumes no responsibility for this information.

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