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There are several foods rich in calcium, vitamin D, vitamin K, vitamin C, magnesium and potassium, that help to improve your bone density. Here, take a look at some of these foods.
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Options like kale, spinach, and collard greens give you calcium for bone mineralisation and vitamin K to activate proteins that bind calcium to bones.
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Options like salmon, sardines, and mackerel provide vitamin D, that is essential for calcium absorption, plus omega-3s that reduce inflammation around bones.
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These options include low-fat milk, yoghurt, and cheese which offer high calcium content along with protein and phosphorus to strengthen bone structure.
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Options like almonds, chia seeds, and sesame seeds, pack magnesium and healthy fats that support bone formation and density.
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They give you plant-based calcium and isoflavones that mimic oestrogen to slow bone loss, especially beneficial post-menopause.
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They stand out for their potassium, vitamin K, and antioxidants. Studies show that regular intake improves bone density and cuts fracture risk.
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These give you magnesium, zinc, and plant protein which are important for bone tissue building and maintenance.
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