Foodeatsafe: 1. Dark greens: You can get an abundance of calcium from way more than just milk and cheese. It is actually found in high concentrations in many different vegetables. A few examples are Chinese cabbage, turnip greens, kale, collard greens, and bok choy.
2. Citrus fruit
There is more to bone health than bone density, and that’s where vitamin C comes in. It is critical for the development of collagen, the fibrous tissue upon which bone mineralization grows. Getting more vitamin C can also help keep your joints healthy and lower the risk of osteoporosis-related injuries.
Many varieties of fish, especially mackerel and tuna, are healthy for several reasons. For one, you get a lot of vitamin D to assist your body in using calcium. It also contains omega-3 fatty acids, excellent for joint support and overall cardiovascular health.
We don’t talk about it as much, but magnesium and potassium are both critical nutrients when it comes to bone density. Magnesium helps maintain your body’s balance of vitamin D, while potassium works to neutralize the acids that can leach calcium out of your bones.
Molasses is an excellent substitute for refined white sugar, which studies show weakens the bones as well as factors into your risk of diabetes, cancer, and heart disease. Molasses, on the other hand, is a natural sweetener that contains bone-supporting calcium.
Nuts of all kinds are an excellent snack, but almonds may lead the pack when it comes to bone health. Almonds are high in both calcium. and potassium, as well as other critical nutrients like fiber, manganese, and vitamin E.