Dairy Products – The Calcium Champions
Yogurt is an excellent source of calcium, with one cup (245 grams) of plain, whole milk yogurt containing significant amounts of the DV for calcium, as well as a hearty dose of phosphorus, potassium, and vitamins B2 and B12. Think of dairy as your bones’ best friend – it’s like having a calcium deposit service that delivers directly to your skeleton. Many types of yogurt are also rich in probiotics, a type of beneficial bacteria that can promote immune function, improve heart health, and enhance nutrient absorption. The best food sources of calcium are milk and other dairy products, like cheese and yogurt. Studies have found that regular yogurt consumption may be linked to a lower risk of developing heart disease and type 2 diabetes. Plain, low-fat yogurt may be even higher in calcium than regular yogurt, though Greek yogurt delivers less calcium but provides extra protein. Cottage cheese is a powerhouse of calcium, protein, and selenium, while yogurt is loaded with calcium, protein, and energizing B vitamins. Australians receive most of their calcium from dairy foods, and if milk and milk-based foods are removed from the diet, this can lead to an inadequate intake of calcium, which is of particular concern for children and adolescents who have high calcium needs.
Leafy Green Vegetables – Nature’s Bone Builders
Dark leafy greens such as bok choy, Chinese cabbage, kale, collard greens, and turnip greens are excellent choices, with one cup of cooked turnip greens containing about 200 milligrams of calcium (20% of your daily goal). These vegetables are like nature’s multivitamins for your bones. Dark greens also have vitamin K, which can reduce your risk for osteoporosis. Dark and leafy greens qualify as a superfood, with magnesium content being just one of their many superpowers – spinach (cooked) provides 78 mg of magnesium per half cup, Swiss chard (cooked) offers 75 mg per half cup, and collard greens provide 25 mg per half cup. Dark leafy greens such as salad greens, kale, and spinach are rich in vitamins A, C, E and K, and they also contain iron, magnesium, potassium, and calcium. Kale is a superstar among dark leafy greens when it comes to supporting bones, as while some leafy greens, like spinach, are high in oxalates and can inhibit calcium absorption, kale is a fantastic alternative as it’s naturally lower in oxalates. Spinach is packed with nutrients, with one cup of cooked spinach covering 37% of your daily magnesium needs and providing folate, iron, and calcium along with numerous antioxidants.
Fatty Fish – The Vitamin D Powerhouse
Fatty fish, including Atlantic salmon, is an important dietary vitamin D source, though due to considerable changes in fish feed composition, the contribution of vitamin D from salmon fillet has been reduced. Still, fish remains one of the best natural sources for this crucial nutrient. One 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 441 IU of vitamin D or 55% of the DV, with wild-caught salmon typically having more vitamin D than farmed salmon. A 3-ounce serving of sockeye salmon nearly meets your daily vitamin D needs while also delivering a hearty dose of omega-3 fatty acids and protein, with vitamin D being needed by the body to help it absorb calcium effectively. Salmon and other types of fatty fish offer an array of bone-boosting nutrients, containing vitamin D, which helps your body use calcium, and omega-3 fatty acids, which may also aid bones. Surprisingly, farmed salmon had approximately 25% of the vitamin D content as wild salmon had. Research shows that low levels of vitamin D may be linked to an increased risk of bone loss and reduced bone mineral density in older adults, with some studies finding that eating more fish could be tied to a lower risk of osteoporosis for certain populations.
Canned Fish with Edible Bones – The Hidden Calcium Source
Canned salmon provides 180 mg of calcium per 3-ounce serving, being so rich in the mineral because it includes tiny, soft bones that you likely won’t even notice, while a regular salmon filet has only 36 mg of calcium. It’s amazing how those tiny bones pack such a nutritional punch! Sardines and canned salmon are loaded with calcium, thanks to their edible bones, with a 3.75-ounce (92-gram) can of sardines providing significant calcium content. One of the best ways to buy salmon is actually canned, with three ounces containing 187 milligrams of calcium due to small, soft bones being included with the meat in the canning process. It’s easy to mix canned salmon with mayonnaise to make a sandwich spread (as you would with tuna) or whip it up into a dip. Other food sources of calcium include fish (such as salmon and tuna) and small fish with bones (including sardines and canned salmon). Think of canned fish as a convenient calcium treasure chest that’s ready to eat straight from the pantry.
Fortified Plant-Based Milks – The Dairy Alternative
Plant milks made from almonds, rice, or soy are typically fortified to reach a calcium level similar to their dairy counterpart, with 8 ounces containing 350 to 400 mg of calcium, though consumers should check labels and watch out for added sugar. These alternatives prove that you don’t need to drink cow’s milk to get your calcium fix. Examples of foods fortified with calcium include certain brands of juice, soymilk, oatmeal, and breakfast cereal. Fortified with calcium and vitamin D, soy products (tofu, soybeans, soy milk, etc.) are excellent dairy-free foods. Good sources of calcium include dairy foods like milk, yogurt and cheese, and calcium-fortified products, such as some plant-based milks (for example, soy milk and rice milk) and breakfast cereals. If you prefer a plant-based option, plant-based yogurt can also be a bone-afide choice for bone health, just make sure to choose a fortified variety to ensure it contains calcium and vitamin D. Soy products, including many plant-based foods, can help you meet your daily potassium needs, with common soy products like soy milk, soybeans, tofu, edamame, and tempeh being good sources of plant protein and providing other nutrients like magnesium and calcium.
Tofu – The Versatile Calcium Star
Tofu, this soy-based mainstay of Asian cuisine, boasts 430 mg of calcium in a 4-ounce serving, while calcium-enriched versions often have double that amount. Plant-based eaters know that tofu is a fantastic source of protein, but many don’t realize that tofu also packs a bone-building nutrient. Think of tofu like a calcium sponge that absorbs whatever minerals are added during processing. Tofu (set with calcium) is listed among good food sources of calcium. This makes tofu incredibly versatile – you can scramble it for breakfast, toss it in stir-fries, or blend it into smoothies. The beauty of tofu lies in its ability to take on whatever flavors you pair it with while quietly delivering bone-supporting nutrients. Whether you’re following a plant-based diet or just looking to diversify your protein sources, tofu offers an impressive calcium boost that rivals many dairy products.
Dried Fruits – Sweet Treats for Strong Bones
If you’re looking for bone-strengthening fruits, figs should be near the top of your shopping list, with five medium fresh figs containing around 90 milligrams of calcium and other skeleton-saving nutrients like potassium and magnesium, while half a cup of dried figs provides 121 milligrams of calcium. Dried figs contain about 65 milligrams (mg) of calcium per two figs, can be sliced over oatmeal or blended into smoothies, and work well paired with cheese and even as a pizza topping. Eating a serving of prunes, which is about ÂĽ cup, gives you a few bone-supporting nutrients and a serving of fruit, perfect to take with you on the go – you can toss a few prunes in a smoothie for natural sweetness, or try mixing them into salads or yogurt or batters, plus they contain fiber. A study published in The American Journal of Clinical Nutrition found that eating five or six prunes a day helped women past menopause to preserve bone mineral density in their hips, with researchers speculating that the daily handful of prunes lowered inflammatory chemicals that contribute to bone breakdown. These dried fruits are like nature’s candy with a bone-health bonus – they’re portable, shelf-stable, and naturally sweet.
Nuts and Seeds – Compact Calcium Carriers
Made simply from ground up almonds (and maybe a little salt), almond butter is an easy way to boost your calcium intake. Surprising foods that either build bone or hinder bone loss include dried figs, canned salmon, plant milks, tofu, almonds and almond butter, and white beans. Nuts and seeds are like little nutritional powerhouses that you can sprinkle on almost anything. Almonds, cashews, and peanuts are not only a healthy snack, but they’re also packed with magnesium. Dark chocolate is very rich in magnesium, with 65 mg in a 1-ounce serving, and is also high in iron, copper, and manganese. Think of these foods as your portable bone-health toolkit – a small handful can provide significant minerals without taking up much space in your bag. Magnesium helps maintain the proper levels of other minerals such as calcium, potassium, and zinc, and also produces energy and helps regulate blood sugar and chemical reactions. More than 300 essential processes within your body rely on magnesium, including heart rhythm, muscle contractions, blood pressure control, bone health and creating energy.
Beans and Legumes – The Mineral-Rich Workhorses
Chickpeas, also known by their fun-to-say Spanish name garbanzo beans, have been eaten for thousands of years in many parts of the world and are high in protein but also offer much more to your skeleton, including calcium, magnesium and potassium – using canned chickpeas or soaking dried chickpeas helps reduce phytates, a substance that can hinder calcium absorption. One cup of cooked edamame provides 24% of the magnesium DV and 18.5 grams of plant-based protein, helping people following plant-based diets meet their daily protein needs since protein is necessary for critical processes like hormone and neurotransmitter production and muscle tissue growth. Lentils also provide folate, zinc, iron, potassium, and copper, and can be used in plant-based dishes like soups, veggie burgers, and salads. Foods that are good sources of potassium include dried fruit, lentils, spinach, sweet potatoes, and orange juice. Common soy products like soy milk, soybeans, tofu, edamame, and tempeh are good sources of plant protein and provide other nutrients like magnesium and calcium. Two lesser known nutrients that help keep bones healthy are magnesium and potassium – if you’re low on magnesium, you can have problems with your vitamin D balance, which may affect your bone health, while potassium neutralizes acid in your body that can leach calcium out of your bones.
Sweet Potatoes – The Potassium Powerhouse
One delicious way to get both magnesium and potassium is by eating a baked medium-size sweet potato with no salt, which has 31 milligrams of magnesium and 542 milligrams of potassium. Sweet potatoes are like nature’s perfect package deal for bone health. Although bananas are a good source of potassium, many other nutritious foods, including sweet potatoes, legumes, and beets, offer more potassium per serving. Potassium is an electrolyte important for heart and bone health, muscle and nerve function, and eating a diet high in potassium can help lower blood pressure, reduce the risk of kidney stones, and regulate blood glucose levels. Think of sweet potatoes as your bones’ comfort food – they’re naturally sweet, satisfying, and loaded with nutrients that work behind the scenes to keep your skeleton strong. For a balanced and filling meal, you can pair these delicious root vegetables with a protein source such as beans or meat, some dark greens or colorful vegetables, and a little fat. Potatoes are a starchy root vegetable that remains a staple food in numerous countries, though there are many varieties of potatoes, and their potassium content may depend on the soil in which they’re grown. Whether you bake them, mash them, or turn them into fries, sweet potatoes offer a delicious way to support your bone health while satisfying your taste buds.
