Milk, yogurt, and cheese are rich in calcium and vitamin D, which are essential for bone health. They also contain other beneficial nutrients like protein and magnesium.
Vegetables like kale, collard greens, spinach, and Swiss chard are great sources of calcium, especially for those who don't consume dairy.
Certain fish, especially fatty fish like salmon, sardines, and mackerel, are not only rich in omega-3 fatty acids but also in vitamin D, which is crucial for calcium absorption.
Some foods, such as certain cereals, plant-based milk alternatives (like soy, almond, and oat milk), and orange juice, are often fortified with calcium and vitamin D.
Almonds, chia seeds, flaxseeds, and sesame seeds are good sources of calcium. Almonds, in particular, also provide magnesium and protein.
Tofu prepared with calcium sulfate is calcium-rich. Soy products like tempeh and edamame offer bone-healthy elements.
While eggs don't have a lot of calcium, they are one of the few natural sources of vitamin D.
Some whole grains, like oatmeal and brown rice, have magnesium, which plays a key role in bone health.
White beans, black beans, and other legumes are good sources of calcium, magnesium, and fiber.
Certain fruits like oranges, figs, and prunes are known for their calcium content and other bone-friendly nutrients.