Milk, yogurt, and cheese are among the best sources of easily absorbed calcium.
They also provide protein that helps maintain both bone and muscle structure.
If you avoid dairy, it’s important to find alternative calcium sources in your diet.
4. Nuts and Seeds
Almonds, sesame seeds, chia seeds, and cashews provide important minerals like magnesium.
They also contain healthy fats that support overall health, making them a valuable addition to a balanced diet.
5. Vitamin C–Rich Fruits
Fruits such as oranges, mandarins, grapefruit, and guava are rich in vitamin C.
This vitamin plays a key role in collagen production, which helps maintain the strength and flexibility of bones.
6. Fatty Fish
Fish like salmon, sardines, and mackerel are excellent sources of vitamin D and omega-3 fatty acids.
Vitamin D is essential for calcium absorption, while omega-3s help reduce inflammation in the body.
Including fatty fish in your diet two to three times per week can significantly support bone and joint health.
A Simple Habit That Makes a Big Difference
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