Adding Calcium-Rich Foods To Your Diet
Some fish, like sardines and anchovies, have a lot of little fish bones, packed with calcium. Just 3 ounces of sardines can deliver more than 300 milligrams of calcium. Fatty fish like salmon, herring and mackerel offer a selection of bone-boosting minerals such as calcium, vitamin D and omega-3 fatty acids. Make fish a regular food selection at your dinner table.
Green, Leafy Vegetables
Bok Choy has surpassed old favorites like spinach and broccoli in calcium counts. Otherwise called Chinese cabbage, half a cup of Bok Choy delivers the equivalent of calcium found in one cup of milk. Arugula and turnip greens are good sources of calcium, too.
Soy is the rock star of the legume family with significant amounts of calcium that are easily absorbable. A recent large-scale study published in the Archives of Internal Medicine revealed that modest soy consumption resulted in significant decrease in bone fractures in post-menopausal women. Soy also contains isoflavones, a plant-based chemical that can strengthen bone density, as well. Other calcium champions of the legume family include winged beans, pinto beans, navy beans and baked beans.
Nuts and Seeds
Nuts and seeds not only promote heart health with its high levels of polyunsaturated fats, but they also can bolster bone health in several ways. Almonds, pistachios and sunflower seeds contain high levels of calcium.