(But, not to worry if you’re lactose intolerant or simply just not a fan of milk or dairy. Some key nutrients below can be acquired through easy-to-prepare meals, snacks, juices and smoothies. And there are plenty of calcium alternatives.)
Tip: When foods that are high in calcium are combined with foods high in phosphate, (eggs, cereals and meats), your bone structure is kept in its best condition.
These are just a small variety of the many foods that promote bone health and significantly prevent bone inflammation, arthritis, joint pain and other health problems. Some might even be surprising,
Calcium- leafy greens such as collard greens, spinach, kale and swiss chard; nuts and seeds such as sesame seeds, almonds flax seeds; fruits such as oranges or papaya.
If you cook with herbs like rosemary, sage, basil or oregano, you’ll be happy to know those have calcium, too!
Potassium- avocados, squash, sweet potatoes, white beans, mushrooms, bananas, beets, dates, raisins, yoghurt or dried apricots
Magnesium- molasses, edamame, quinoa, roasted turkey, and dark chocolate (yeeeah!)
Vitamin C- grapefruit, strawberries, kiwi, guava, lemon, broccoli and tomatoes
Protein- fish such as tuna or cod, cheese, lean beef, pork loin, tofu, eggs (egg whites even more so), peanut butter, oatmeal or cottage cheese
Fatty fish are also great sources of Vitamin D, and though it might seem healthier to eat fresh filets of fish, canned salmon has the highest amount of calcium.
We also mentioned some delicious fruits, which is a sweet way to get more calcium. Add them to your fresh, summer salads for an added boost. The leafy greens we mentioned also have Vitamin K which reduces risks of osteoporosis.
It’s important to remember that our bones act as a shield for our internal organs and keeping them strong is critical to providing structure to our bodies. And, it certainly doesn’t hurt to benefit from having a better posture, more strength and overall balance.