Calcium-Rich Foods for Strong Bones

Calcium-Rich Foods for Strong Bones

1. *Dairy Products*  
   - *Milk*: Whole, low-fat, or skim milk are all excellent sources of calcium.
   - *Yogurt*: Greek yogurt is particularly high in calcium.
   - *Cheese*: Varieties like cheddar, mozzarella, and Swiss are rich in calcium.

2. *Leafy Green Vegetables*  
   - *Kale*: A nutrient-dense leafy green high in calcium.
   - *Broccoli*: Contains a good amount of calcium along with other vitamins.
   - *Collard Greens*: Another excellent source of calcium.

3. *Fortified Foods*  
   - *Fortified Plant Milks*: Almond, soy, and oat milks often have added calcium.
   - *Fortified Cereals*: Many breakfast cereals are fortified with calcium.

4. *Fish with Bones*  
   - *Sardines*: Canned sardines offer a significant calcium boost due to their edible bones.
   - *Salmon*: Canned salmon with bones is also a good source.

5. *Nuts and Seeds*  
   - *Almonds*: A great snack option that is rich in calcium.
   - *Chia Seeds*: These tiny seeds pack a calcium punch.

6. *Legumes*  
   - *White Beans*: High in calcium and other nutrients.
   - *Tofu*: Especially when made with calcium sulfate, tofu can be a great source.

7. *Fruits*  
   - *Oranges*: While not extremely high, they contribute to daily calcium intake.
   - *Figs*: Dried figs are a tasty way to increase calcium levels.