Why: Dairy products are rich in calcium, which is a key mineral for bone health. Calcium is essential for maintaining bone density and strength. Sources: Milk, yogurt, cheese, and fortified plant-based alternatives like almond milk, soy milk, and oat milk.
Why: Leafy greens are excellent sources of calcium, as well as other bone-supporting nutrients such as vitamin K and magnesium. Sources: Kale, spinach, collard greens, Swiss chard, and broccoli.
Why: Fatty fish are high in vitamin D and omega-3 fatty acids, which play a role in calcium absorption and can contribute to bone health. Sources: Salmon, mackerel, sardines, and trout.
Why: Nuts and seeds provide a combination of calcium, magnesium, phosphorus, and other minerals important for bone health. Sources: Almonds, sesame seeds, chia seeds, flaxseeds, and sunflower seeds.
Why: Certain foods are fortified with nutrients crucial for bone health, such as vitamin D and calcium. Sources: Fortified cereals, fortified orange juice, and fortified plant-based milk alternatives.