Dairy Products: Dairy products such as milk, cheese, and yogurt are rich sources of calcium, a mineral that is vital for bone health.
Leafy Greens: Dark, leafy greens like spinach, kale, collard greens, and Swiss chard are not only rich in calcium but also in other essential nutrients like vitamin K, which is important for bone health.
Fatty Fish: Fatty fish like salmon, sardines, and mackerel are excellent sources of vitamin D and omega-3 fatty acids. Vitamin D is crucial for calcium absorption.
Fortified Foods: Many foods are fortified with nutrients like calcium and vitamin D. This includes fortified plant-based milk (such as almond, soy, or oat milk) and fortified cereals.
Nuts and Seeds: Almonds, chia seeds, flaxseeds, and sesame seeds are good sources of magnesium, which is essential for bone health. Magnesium is involved in bone mineralization and supports the structural integrity of bones.