It is very essential to have strong bones in order to stay fit and active. Weak bones can make your life a nightmare with frequent pains and swellings. During adulthood, bone issues do not crop up and it is only with the advancement of age that bone trouble starts. Women, especially, are more prone to thinning of bones post menopause. It is thus suggested to take proper diet that contains good amount of calcium. There are various food products available in the market that can help in boosting the bone health by providing essential nutrients like calcium, proteins, potassium and omega 3 fatty acids.
1. Milk
Milk is a great source of calcium, which is essential for having strong bones. Adults need a minimum of 1,000 milligrams of calcium every day. You need more calcium as you grow older to keep your bones strong. Milk is the best source of calcium and is also easily available. A single cup of milk contains about 300 milligrams of calcium.
2. Yogurt and cheese
For those who are not much fond of milk, yogurt and cheese are the ultimate options. The calcium in one cup of yogurt is equal to that in a single cup of milk. Thus, you can easily substitute milk with yogurt if you like. Cheese is also a very good source of calcium. A single ounce of cheese contains calcium same as that of a cup full of milk. In case, you are intolerant of lactose present in cheese and yogurt, the good news is that now there are many dairy products available in the market that have no or little lactose in them. Removal of lactose has no effects on the calcium content.
3. Sardines
Sardines are also a great source of calcium content. They are a great substitute if you are not fond of milk and dairy products. Sardines are little fish bones and are excellent source of calcium. They can help you build body bone mass effectively. The calcium content of a cup of milk is less than that of 3 ounces of sardines. People who are fond of seafood have this great option to bank on for the calcium supply.
4. Fortified foods
Fortified products are food products that do not contain any natural calcium content but they are enhanced by using minerals. These are a good option if you are not fond of dairy products, green leafy vegetables and sardines. Fortified foods come in a variety of options. Fortified cereals are also a bankable option. You can refer to the nutritional label to know the exact amount of calcium in a particular food product. Certain fortified foods have more calcium than the conventional sources of calcium.
5. Greens
Green leafy vegetables are a great source of calcium. Spinach, Chinese cabbage, kale, turnip greens, collards etc are good sources of calcium. You can cook them, drink them as soup or even eat some of them in their raw forms. The calcium content of green vegetable is no less than that of a cup of milk, a cup of chopped turnip green contains about 200 milligrams of calcium. You can add more ingredients and make delicious foods which satisfy your taste buds as well as your nutritional needs.
6. Soy foods
Soy food products are again a good source of calcium. About half cup of tofu would contain about 258 milligrams of calcium which is pretty good. Soy foods also contain a chemical called isoflavones, a chemical which is also responsible in strengthening of bone density. Soy foods are great for women in the postmenopausal period as it helps in eliminating any bone disease. They are not just healthy foods but also tasty. They are a great substitute of non-vegetarian foods because of their peculiar taste.
7. Calcium supplements
You can easily boost your calcium intake by opting for calcium supplements which are easily available in the market. You do not require these supplements if your intake of calcium is sufficient, too much of calcium can lead to kidney stones thus about 1500 milligrams of calcium is more than enough. The intake must not be exceeded more than 2000 milligrams. At once, do not consume more than 500 milligrams of calcium. Consult the doctor prior to taking any calcium supplement.
8. Salmon
Fatty fishes like salmon provide good amount of bone-boosting nutrients to the body. They not only contain calcium but are also a good source of vitamin D and omega 3 fatty acids. Non-vegetarians can hugely benefit from the intake of salmon and other fatty fishes. Elderly women must consume fish oil supplements in order to prevent bone loss and reduce the risk of osteoporosis which is a disease that leads to loss of bone density.
9. Nuts and seeds
Nuts like almonds, pistachios, etc are a great source of calcium and thus help in bolstering the health of bones. Seeds like that of sunflower also contain calcium. Flax seeds and walnuts are a great source of omega-3 fatty acids that is essential for growth of bones. Other than that, peanuts and almonds are also suggested to be a part of daily diet. Nuts and seeds are not just source of calcium and omega 3 fatty acids but they are also known to contain protein that helps in strengthening the bones.
10. Beans
Beans are also a good source of calcium. There is a huge variety of beans available in the market like black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans. You can choose from this variety as per your likes and get your daily dose of calcium.
11. Herbs and spices
Herbs and spices tend to provide a small instant calcium boost. They also add a great flavor to your food by making it delicious. The variety of herbs and spices available are basil, thyme, dill weed, cinnamon, peppermint leaves, garlic, oregano, rosemary, and parsley. These are easily available and can be used in any food preparation.