Dairy Products: Rich in calcium, dairy foods like milk, yogurt, and cheese are essential for building and maintaining strong bones.
Leafy Greens: Dark, leafy greens such as kale, spinach, and collard greens provide calcium, vitamin K, and magnesium, crucial for bone health.
Fatty Fish: Salmon, sardines, and mackerel are high in vitamin D and omega-3 fatty acids, supporting calcium absorption and bone strength.
Fortified Foods: Some cereals, juices, and plant-based milk alternatives are fortified with calcium and vitamin D, contributing to bone health.
Nuts and Seeds: Almonds, chia seeds, and flaxseeds offer nutrients like calcium, magnesium, and phosphorus, benefiting bone density.
Fortified Tofu: Tofu, especially varieties fortified with calcium and vitamin D, serves as a plant-based source of bone-strengthening nutrients.
Beans and Legumes: Lentils, chickpeas, and black beans contain essential minerals like magnesium and phosphorus, supporting bone structure.
Whole Grains: Whole grains, including quinoa, brown rice, and oats, provide nutrients such as magnesium and phosphorus, contributing to overall bone health.
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