Oranges, kiwis, green vegetables, nuts are rich in antioxidants, vitamins, and provide calcium to help strengthen bone health.
Maintaining strong bones is important for overall health. Adults need 1,000 mg of calcium per day, which increases in people over 50. In addition to dairy products, some calcium-rich fruits, vegetables, and fatty fish contribute to bone health.
Green vegetables
Dark green leafy vegetables such as bok choy, cabbage, kale, and collard greens are rich in calcium. This nutrient helps to heal bone and joint injuries quickly, preventing the risk of fractures. Dark green vegetables also provide vitamin K, which can reduce the risk of osteoporosis.
Dried figs
100 mg of dried figs contain about 160 mg of calcium. This is a delicious snack that helps promote strong bones. This fruit is also rich in iron, potassium, natural sugars and fiber that support bowel movements and improve symptoms of acid reflux.
Cam
Oranges are not only rich in vitamin C but also calcium. 100 grams of oranges provide about 45-50 mg of calcium. Oranges also provide antioxidants and fiber, which are good for overall health. People who regularly eat citrus fruits can increase bone mineral density and reduce the risk of osteoporosis.
Fatty fish
Salmon and other fatty fish provide nutrients such as calcium, phosphorus, magnesium and zinc that help bones grow. Vitamins A and D in fish contribute to bone health.
Kiwi
100 g of kiwi has about 34 mg of calcium. It is also rich in vitamin K which helps improve bone density and overall health. Enjoy sliced kiwi in salads, smoothies, or whole.
Tofu
Tofu is a popular dish in Asian meals. This food is rich in calcium and protein, good for bones, joints and muscles. Isoflavones found in tofu help prevent bone disease in postmenopausal women and slow down the aging process of the body.
Nuts
Nuts contain some calcium, but they also provide two other nutrients essential for bone health: magnesium and phosphorus. Magnesium helps the body build new bone cells, increase bone mineral density, and reduce the risk of fractures. This nutrient is essential for promoting calcium absorption. Phosphorus and calcium are important minerals for maintaining bone structure and strength.