Food
Weak bones due to calcium deficiency are common. Start consuming these foods for healthy body and strong bones.
Leafy greens like kale, collard greens, broccoli, and bok choy are high in calcium and magnesium, promoting strong bones.
Milk, cheese, and other dairy products are excellent calcium sources. One cup of milk typically contains 300mg of calcium, similar to a serving of yogurt or cheese.
Many plant-based milks like almond, soy, and oat milk are fortified with calcium, offering a dairy-free alternative.
Tofu, especially when prepared with calcium sulfate, is a great source of calcium. One cup of firm tofu can contain up to 250mg of calcium.
Fish like sardines and salmon are good calcium sources. A 3-ounce serving of canned sardines contains about 325mg of calcium.
Edamame, or immature soybeans, are a good source of calcium, protein, and other essential nutrients. One cup of boiled edamame has about 100mg of calcium.
Both fresh and dried figs are good sources of calcium. Five dried figs provide approximately 100mg of calcium.
A small serving of dry fruits and sesame seeds can contribute to your daily calcium intake.