Spinach, kale, broccoli - are rich in calcium, magnesium, and vitamin K, vital for bone structure and calcium absorption."
Calcium-rich milk, yogurt, cheese build bones. Lactose intolerant? Opt for fortified almond or soy milk, plant-based options
Salmon, sardines, mackerel - rich in vitamin D, omega-3. Vital for calcium absorption, anti-inflammatory benefits for bones.
Almonds, chia seeds, flaxseeds, and sesame seeds are rich in calcium, magnesium, and other minerals essential for bone health.
Certain cereals and whole grains, like fortified oats or quinoa, are enriched with calcium and other bone-friendly nutrients.
Chickpeas, lentils, black beans, and other legumes are rich in calcium, magnesium, and other minerals that support bone health.
Oranges, lemons, grapefruits - high in vitamin C. Essential for collagen formation, a key bone component.
Prunes, or dried plums, have been associated with improved bone density due to their high content of polyphenols and potassium.