Milk is an excellent source of calcium, which is a key mineral for bone health. It also provides vitamin D, which helps the body absorb and utilize calcium.
Plant-based milk alternatives like almond milk, soy milk, or fortified oat milk can be rich in calcium and vitamin D, making them suitable options for individuals who are lactose intolerant or follow a vegan diet.
Some brands of orange juice are fortified with calcium and vitamin D, providing a refreshing way to boost your bone health. Look for options with minimal added sugars.
Bone broth is made by simmering animal bones and connective tissues. It contains minerals like calcium, magnesium, and phosphorus, as well as collagen, which is beneficial for bone and joint health.
Almonds, walnuts, chia seeds, or flaxseeds are nutrient-dense and provide healthy fats, protein, and fiber. They make for a convenient and portable snack.
Incorporating leafy greens like kale, spinach, or collard greens into your smoothies adds a dose of calcium, vitamin K, and other nutrients essential for bone health. You can blend them with fruits for added flavor.
Choose a whole grain, calcium-fortified cereal and pair it with milk for a breakfast option that combines calcium, vitamin D, and other essential nutrients for bone health.
Certain herbal teas, like nettle tea, are believed to have bone-strengthening properties. Nettle tea, in particular, is rich in minerals like calcium and magnesium.