Strong Skeleton: 20 Calcium-Rich Foods To Eat For Better Bone Health
The Best Golden Years of Your Life
There's no bones about it: as we age, we experience common osteoporosis symptoms. We can take all the tests and schedule all the appointments, but on some days, it feels like our best years are behind us. Not anymore! These 20 simple foods can provide all the calcium you need to put your best foot forward, regardless of your age.
1. Cheese
We have good news and bad news with this one: the bad news is that you can't just stuff your face with any old cheese! The good news, however, is that specific varieties, such as Gouda, Parmesan, and Swiss, pack the most calcium. Turn to them first. (You can also consume low-fat cheese to keep saturated fats low and calcium high.)
2. Leafy Greens
Spinach, kale, and collard greens are not only nutritious, but they're also high in vitamins. As common superfoods, they boast being a good source of calcium, too. Given their versatility, you can easily add them to soups, sandwiches, or salads for better bone health.
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3. Almonds
Nuts in general are good sources of calcium, but almonds are crowned as king for having the most of it. They also come fully loaded with fiber and healthy fats! Don't be shy about indulging in a handful for a snack or tossing some in with breakfast.
4. Sesame Seeds
Sesame seeds can easily be incorporated into your diet—and they should be because they're packed with calcium! However, that's not the only reason they belong on the menu; they also lower inflammation, maintain proper cholesterol, and are good sources of fiber.
5. Beans and Lentils
By now we know that beans are packed with protein, but did you know they also come with tons of calcium? If you're looking to get some fast, kidney beans, white beans, and chickpeas are your best bet. It's kind of the best of both worlds: you get a healthy snack that actually keeps you full!
6. Rhubarb
It can be an acquired taste, but rhubarb is a great source of calcium. It's loaded with vitamins and fiber too, making it a top choice among healthy eaters. One of the best things about these stalks is that you can grow them at home!
7. Tofu
Tofu doesn't look like much at first glance, but it brings a lot to the dinner table. You can toss it in soup, drizzle it with a mouth-watering balsamic glaze, or sprinkle your favorite herbs on top. However, the best thing about it is that you can score all kinds of health benefits, including calcium!
8. Dried Figs
For those interested in a sweeter, calcium-rich option, dried figs make a great snack. They also have a lot of vitamins, particularly vitamin K, and fiber, so you get nothing but the good stuff.
9. Yogurt
Yogurt is considered a terrific source of calcium, but the buck doesn't stop there—plenty of options also have lots of probiotics and protein. That said, opt for plain yogurt over Greek yogurt; while both are good sources of calcium, plain yogurt has more.
10. Poppy Seeds
That poppy seed bagel just got better! Believe it or not, poppy seeds are a great source of all kinds of minerals and nutrients like calcium, phosphorus, and potassium. They might get stuck in your teeth, but it's a small price to pay.
11. Fortified Cereals
While not everything in the cereal aisle promotes bone health, fortified options make a special point to include more calcium. Look for multigrain Cheerios, Special K, or Quaker Oats to get the most out of your bowl.
12. Canned Fish
We won't lie: cracking open a can of fish won't make you popular! It will, however, make you healthier. Certain kinds, like salmon or sardines, are not only full of healthy fats, but they also come with a healthy dose of calcium. The canned stuff is especially high in it thanks to the edible bones.
13. Eggs
We all love eggs for breakfast, but they're so much more than a classic morning staple. They're rich in protein, vitamins, and calcium as well (particularly, the yolk). Our favorite thing about this little guy is just how versatile he is, too; you can eat eggs with breakfast, in egg salad sandwiches for lunch, or hard-boiled as a nice snack.
14. Edamame
Edamame isn't just for sushi restaurants. These delicious soybeans are terrific for protein and calcium alike, as well as vitamins and antioxidants. They aren't heavy on calories either, so you can munch on as many as you like (within reason, of course).
15. Smoothies
Smoothies are one of the best ways to reach your daily fruit and veggie goals, though it's also a solid way to score calcium. Given that you can put leafy greens and dairy products in them, smoothies are a nutritional powerhouse.
16. Milk
We learned pretty young that milk was the place to go for calcium, and nothing's changed today! Depending on the kind of milk you drink, the calcium levels can differ a bit, but it's still one of the best beverages overall for vitamins and promotion of bone health.
17. Fortified Milk
Plenty of milk alternatives, like almond or soy, have fortified calcium in them as well. So, even if you're lactose intolerant, you can still guzzle a glass of your preferred option to get the calcium you need.
18. Certain Fruits
Oranges, pineapple, kiwi, and berries are just a few fruits that offer calcium—and they're one more ingredient to add to your smoothie! It's okay if smoothies aren't your thing, though; there are so many ways to incorporate fruit into your diet, which helps you and your bones stay healthy.
19. Orange Juice
Speaking of oranges, one glass of fortified orange juice can contain just as much calcium as a glass of milk! Not all orange juice is made the same, though, so just be sure to check the label first.
20. Grains
White bread isn't the best option, least of all for your bones, but who said anything about its cousin? Whole grain, low sugar options are best for calcium! You can even take a peek in grocery stores for fortified bread or crackers to really beef up your intake.
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