Calcium, protein, and minerals are all essential for maintaining healthy bones. Foods such as yogurt, collard greens, almonds, tofu, and salmon are rich in these nutrients. Calcium is an important mineral that helps support heart, muscle, and nerve function and is mainly stored in bones and teeth.
There are four main food groups that provide calcium and support bone health: dairy products like whole milk and nonfat milk; yogurt; cheese; and leafy green vegetables like collard greens, kale, spinach, broccoli; dried figs; nuts such as chia seeds, sesame seeds, and almonds.
Beans and bean products like lentils, soybeans, white beans, tofu are also good sources of calcium. Fish like pilchard and salmon are also great sources of calcium as well as omega-3 fatty acids that benefit overall health.
As we age our bodies lose calcium which increases the risk of bone fractures and osteoporosis. Women especially need to pay attention to their calcium intake to keep their bones healthy. Pregnant women should take extra care of their calcium intake while postmenopausal women may need supplementation under the guidance of a healthcare professional.