Milk: It is a good source of well-absorbed calcium. Its helps strengthen bones. Drinking milk twice a day regularly also gives you protein along with calcium. In addition to calcium, protein, potassium, phosphorus, Vitamin A, D, B12, and riboflavin are abundant in milk.
Cheese: Most cheese are excellent sources of calcium.Also our body absorbs the calcium in dairy products more easily than that from plant sources.Many types of cheese are also packed with protein, such as cottage cheese.
Nuts and seeds: Nuts and seeds are good for bone health in many ways. Walnuts and flaxseeds are rich in omega-3 fatty acids. Peanuts and almonds contain potassium which prevents the loss of calcium from urine.Almonds contain calcium as well as vitamin E and omega-3 fatty acids. Also, phosphorus present in almonds makes bones and teeth strong. With this, the risk of getting related diseases also decreases.Also eating nuts may help reduce blood pressure,body fat and other risk factors for metabolic diseases.While the seeds are tiny powerhouses and provide good amount of protein and healthy fats. Seeds like sesame, chia, pumpkin and poppy are very helpful for bone health.
Sardines: Apart from milk and dairy products, sardines are also an excellent source of calcium. A sardine fish is a type of small fish, which is rich in calcium and omega 3 fatty acids. They are also a good source of protein. These include Vitamin D, B2, calcium, phosphorus, iron, zinc, iodine, magnesium, potassium. If one eats non-veg then one should prefer this fish.
Dark leafy greens: Spinach,kale, collard greens are high in calcium.Also Spinach contains a lot of calcium, iron and Vitamin K. The calcium and green elements present in them strengthen bones. Also, Vitamin A is found in it.
Figs (anjeer) : Both fresh and dried figs are beneficial for health. It is rich in iron and calcium which is very useful for bones. Fresh figs contain phytonutrients, antioxidants and various vitamins, while dried figs are a good source of calcium, copper, magnesium, iron, selenium and zinc. Fresh figs can be taken as salad and dried figs can be boiled in milk.
The writer is Pooja Mahajan, Incharge-Dept of Dietetics, BLK Super Speciality Hospital, New Delhi